4 Ways To Improve Freestyle Kick | Front Crawl Swimming Tips For Triathletes
HTML-код
- Опубликовано: 22 июл 2024
- Without an effective kick, your freestyle stroke will fall apart. It’s crucial not only for the propulsion, but also for the balance and rotation within the water. So, here are Mark's 4 ways to improve your front crawl kick.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/d7
As triathletes, we’re looking to save our legs for the bike and run sections of the race. So, we’re not necessarily looking for a crazy fast kick, but we are looking to get an effective kick for minimum effort. And most importantly, we don’t want our kick to be slowing us down!
The kick should come from the hips with a soft flex through the knee. Make sure you’re not just kicking from the knees and keeping your thighs still. The kick should also follow right through to your toes, meaning a good flexion from the ankles to finish the kick. Remembering this and practising the drills in this video you will improve your kick in no time.
4 ways to improve your front crawl kick include:
- Kicking with a board
- Improving ankle flexibility
- Vertical kicking
- Kicking on your side
Mark goes into detail on all of these during the video. Which do you think would make the biggest difference to your front crawl kick?
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/d8
Watch more on GTN...
📹 Top 5 Essential Swim Skills To Master | Triathlon Swimming Tips For Beginners - gtn.io/SwimSkills
📹 4 Swim Workouts For Triathletes - Intermediate Level - gtn.io/SwimWorkouts
Music:
Stays The Same (Instrumental Version) - Gloria Tells
Through The Static - Keppel Skies
What's In It For Me (Instrumental Version) - Gloria Tells
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon RUclips channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe 
Спорт
Kick or pull? Which do you prefer? Let us know in the comments below 👇
Each has its own purpose for training... It's fun to be in the lane next to a fellow triathlete and kicking faster than they can swim
Hold a 5lb weight vertical kicking
i have a weird question. I think current freestyle strokes uses more back muscles than chest muscles, is that correct? If i'd like to work out my chest muscles more, is the only way switching to other strokes (e.g. breast stroke)? But I really want to keep training freestyle. I'd just like to work out my chest while doing it :P
Push up before bed time 😁
pull all day long as when I kick I go backwards
It's funny, I was just thinking the other day that I really need to work on my kicking, good thing this video popped up! Thanks guys.
Good luck!
YES!!!! Whenever I kick with a board I just go backwards! Sort of inspiring to see it mentioned here. Will try the flipper sessions and other ideas in coming week. Thanks Mark :)
This is really helpful advice. I am one of those runner types with immoveable ankles. Looking forward to trying these drills in the pool.
Brilliant video. I fall into the going backwards camp. Latterly have done fin work so can propel forward ...... but even 25m is a huge effort. Will get to work on ankle flexibility. Thank you.
Hi Mark! Thanks! Nice tip with crossing arms rather than holding them above water, I've been doing this vertical kick drill with runners but some struggle to keep head up and breathe, I'll take this variation with me next time.
I only use the kick board when using a snorkel. I turn it sideways, and keep it about 6 inches under water, which is about where you want your hands before you start your pull. I have my thumbs touching. Doing this, I rotate my shoulders, and hips to mimic, as closely as possible the kick I do when swimming freestyle, which is more sideways, and not straight up and down like you do here in the video. Also, going pigeon toed and pronating your ankles gives you a bit more ankle flex, and a more efficient surface for propulsion. You do this very well, but don't comment on it. Figuring this out took a huge amount of time off of my flutter kick laps. Keeping proper body posture when using a kick board the way you show here, is very difficult for the average swimmer, and most of the time their feet are very low. Getting your toes pointed is huge.
Thank you 🙏 Just started lifeguarding after only ever running track. Currently at the ymca pool, hopefully I can be a better swimmer with this, thanks!
Really good video. Have seen one before this, but only now I feel like I have understood what happens and have a few actions to take.
Thanks for the tips! Greatly appreciated!!!
Thanks for the video. I've always had a very poor kick so I've been doing these drills twice a week for a month and definitely see an improvement!
Really.? My legs generally stay low :(
Thanks.used a kickboard for the first time in years and just stopped halfway down the pool. Now I have some ideas on what to work on.
I swim fine with a pull buoy but not fine without it... I've pretty much tracked the problem to my kick. Very good & helpful video. Thanks!
I've been working on ankle flexibility since learning to front crawl 2 years ago. Can't wait to try out a few of these drills!
Let us know how you get on.
Thanks for that amazing video. It was clear and inspirational. I'm graceful like that with my hands while dancing and so on (more than most guys would do publicly), but yeah the former athlete/sports thing does make the legs a little tight. Thanks again!
I've done triathlons and aquathons and although they weren't big distanced races, I never found my legs were worn out from the swim. The cycling was the one that took it out of my legs but thats just my experience of it
thanks for advices, clearly explained
Rucking and heavy back squat helped me a lot. Burpees and marching planks. Did that and in week or 2 didn't get tired.
well presented thanks
Great tips going to be using all of them thx
Thanks! I’m going to try this
Awesome, thank you!!
A longer fin blade with good wall structure like the classic sold by Roka actually helps people with stiff ankles. The shorter blade can cause cramping if ankle flexibility is an issue.
Only learnt to swim 2 years ago, when I use the board for kicking I hardly move and sometimes stay in the same spot. Embarrassing in the pool.
Same dont move
Same problem for me also
i have the same problem :/
Same thing used to happen to me due to my ankles facing straight down you can fix this by using a pair of fins to correct the problem.
@@aquarocket8165 Yeah, its a suggestion in the video, its like being on tip toe, but on your front.
Thanks for the video i learnt the ankles flexibility
Good video...thanks
Great video
Backstroke kick is by far the best way of improving your freestyle kick! Kicking with a board is tough on your shoulders
Yes, interesting how the different stokes cross train each other..
question.....when you get to the point when your happy with your swim technique are you better of spending more time on speed and distance ????
Loved this video...gonna be very useful to me
Glad you enjoyed it!
Can you do the same kind of video with backstroke kick?
Thank you 😊
Question for Mark, what is your best 50 kick time ? How fast can you kick a 50 these days?
Thanks keep up the good
interesting. I learned some stuff. but I have to try them.
Great video tips for kicking. I don’t really kick when I swim. I have been trying to kick more during practice. Maybe it’s something putting hand and feet together lol. Btw love the accent.
Informative...Suggest the brand of fins used in this video..
Hi Mark! First comment on the channel though I've been following ever since the branching out of GCN. I do have one question to you Mark and maybe an answer from Heather might be interesting too. What is the recommended hand to leg stroke ratio in triathlon? I know in swimming it's a well known issue. Thanks
#gtncoachescorner : Is there a an optimal angle for your feet when kicking? I noticed that Mark points his feet inwards when he kicks. I tried to do the same during my last swim session, and I was able to feel the water much better after I made that adjustment.
How exactly do I start with the hips is what I don't understand,like u Said I hvbeen just doing it with my knees,,when I do try it with hips i get tired very fast and rotate too much,, help
This makes me feel quite a bit better. My kicks are absolutely terrible, but I also have next to no ankle mobility. I never made the connection, I’ll have to work on these. Thanks!
No worries Burton. Glad we could help, let us know how you get on 🏊♀️
thanks really helpfull
Hepful vedio 👍
Thank you so much
Any time!
Where can I order a pair of those fins? I have a pair of the Speedo fins but feel as if they are too bulky. Also when I wear the fins I splash water a lot but I actually move unlike when I’m not wearing them. Is it normal to splash while wearing the fins?
Awesome Its ...THX
Sir teach us how to swim in weedy lake or in pond, is it possible to swim ina weedy grass lake. Never found one on youtube teaching about it.
Ive noticed over sometime that the kick is actually lateral and not linear when you do freestyle swim. Is that correct? Actually, when I do drills with "linear feet", I bring my foot out of the water; whereas when I do it laterally it runs smooth.
Thanks
Help- been swimming for years like- 30! Master swimmer and triathlete- but still don’t have much power in my kick! Any suggestions for on land strength, or timing?
Just started to learn swimming. 12 sessions down. I am learning to kick, but I end up staying at the same place in the pool, even though I am not using the board. Could you tell what can be done specifically? Also, like you mentioned moving back, that happens too! I am eager to learn
I can swim but struggling a lot in d water during breathing out(bubbling) ,, i can't even exhale for a second, within one to two seconds i feel i should take my head out of water to take a breath,otherwise i feel to hold my breath to be in water for some more seconds ,...this is main issue am struggling with, plz help me to fix this
Im almost 30y and very good swimmer but never was into using the foots. Pretty deep swim below waistline. Will need to work on that to be successful on a trio lmao
Man, are your ankles made of jelly?!?! Jealous of that hyperextension!
That's years of swimming for you!
i have a weird question. I think current freestyle strokes uses more back muscles than chest muscles, is that correct? If i'd like to work out my chest muscles more, is the only way switching to other strokes (e.g. breast stroke)? But I really want to keep training freestyle. I'd just like to work out my chest while doing it :P
I am trying to break my dependence on fins. I use them because my kick is sloth-like. I have been doing fun-free workouts so I am trying to improve! Ankles are my issue!
Would this help with bodyboarding?
thanks :)
My question on the kicking while on the side is that, I struggle to breathe while holding my arm still in front of me without a kick board. Is it normal or is it something to address?
from where did you buy that leg accessory
The size of your foot is utterly insane
For me, kicking is sort of getting lighter on the left leg. The left leg fails to match the speed with the right leg, and this leads to me bending the knee to complete the kicks. Any solution on this?
Awesome video. Thanks for the tips...ideal for a beginner like me.
teacher, when I kick my feet on my back, I go incredibly fast. I want to do the same kick when I'm face down, but I can't get the same performance. I wonder why?
Hiiiii GTN, thanks again for this content that's niiiiiice🤙🤙🤙🤙just a question, I always ask my self the pace we should have with our kick as a triathlete. I m currently working to kick like the same way as Sun Yang the master of 1500m swim...but what kind of kick pace works generally better for triathlon???? Thank you guys
ruclips.net/video/sRs5ryGT82w/видео.html
I have duck feet, (while walking) does that hinder swimming kicks?
is it okay to use long fins??
My master’s coach refuses to let us use kick boards or fins, forget about snorkels that’s a definite no. Thoughts?
Good Job
Hey you
I almost go backwards with my kick as my ankles are ridiculously stiff. This to the point where I don't hardly kick at all in freshwater half irons wearing a wet suit. I am usually still in the top 10% of swim finishers, so could massively benefit from even a few % advantage with a reasonable kick. Are there any gym exercises or devices that could help with aiding flexibility. I know my technique is OK, its just that at present I'm burning way too much energy for not enough gain with the way I'm put together :)
Can wearing fins hinder you in your swimming?
how are professional triathletes ankles so flexible for swimming considering the high amount of running and cycling they have to do in their training?
I am kick compromised . Been doing Ironman for 23 yrs. I just drag my feet. I am a 31-35 half and 1;05 ~1;10 full swimmer. At 62 i dont want to swim as much anymore so i am gonna buy so fins. I have size 13-14 feet so i was born w fins. I will try your drills
can improper freestyle kick technique cause knee pain?
thumbs up
Thanks for the tip regarding inflexible ankles. It turns out that I was doing every thing right but my ankles were forming a slight hook and that was dragging me backwards when I kicked. I locked my feet in the straight position and my kick instantly worked like a charm! I will gradually learn to keep my feet straight with less tension but for now I am one happy swimmer. Thanks!!!
I love the exercises, but when you do an example, it's like you are amphibious (you don't breath). One of the biggest issues for a beginner is air. So I would love to do these exercises, but I am like 10cm deeper in the water than you and slowly drowning........
do you intentionally point your toes to the side a little? it looks like you kick inwards a tiny bit.
Holy guts, Mark, do you have flexible ankles or what? I shudder to think what my feet and ankles look like under water.
Haha, that's years of swimming for you!
I notice your toes are protruding the fin, is it ok?
My ankle is automatically crossing each other while sprinting.........can u tell me
I had the same problem in water. I just didn't move forward so I had enough of this and decided to move my arms quickly and started to fly over the swimming pool like a bird
down where?
Some bodies do not have muscular strength, but they are faster than others in terms of thrust. I think the physical imprinting in water differs from one person to another, just an expectation.
It always blows my mind that I can be a pretty solid swimmer, cyclist and runner but wow is my swim kick lousy!
😂 this is pretty common, don't worry!
Kick up as well as down. It starts with your hips.
Ikr I can go far asf cycling and then in swimming I go about 2 seconds swimming then I have to reset
Good
Thanks!
I seem to struggle with freestyle in the sense that when I tell my feet to kick they don't listen to me(while swimming full stroke). Any tips on how to fix this problem?
Grab a kick board and practice on your kicking
I've never heard of that being a problem lol
I hate using my kickboard in the pool without my fins as I go no where it’s embrassing but I have watched so many videos and can’t get the hang of it
Stick with at and it'll klick. What are you finding most difficult?
I never liked using the kick board the way you show, or doing the flutter kick on my side. With the kick board, the tendency is to have your head high, which makes your feet go down. Also that way makes it almost impossible to use your hip rotation, which is essential with getting more power in the kick. When I use the kick board, I use my snorkel. This gives proper body position, and I rotate my hips and shoulders, linking the pull stroke with the down kick on the same side. With the kicking on your side, it is again, next to impossible to rotate your hips as you kick. The one thing I like about it though is that your flutter kick becomes more of a scissor kick as used in side stroke, but not as big. You use the same scissor kick when you are in full stroke, with the first kick going slightly sideways/more up and down, and the 2 and 3 kick are full on scissor. I am going to get a set of the Aqua Fins, which are the only ones I have seen that are shaped like your foot/ergonomically correct and promote going pigeon toed and pronating your ankles. We don't have flat 2D feet like frogs..... Learning to go pigeon toed and pronating my ankles helped me take almost a minute off of my kicking lap time, 25 yard pool. that is how bad it was... For those who kick and don't go anywhere, mostly that is not pointing your toes. I saw one coach who told swimmers with the back stroke flutter kick to direct the kick to the ceiling. This is wrong. With the flutter kick, you don't direct that energy to the pool bottom or ceiling, you try to direct it back to the wall. I swim the old school over arm side stroke, and as Yogi Berra said, "You can observe a lot just by watching". Almost all freestylers have a slight flex at the ankle on the down stroke. These same swimmers don't have that same flex when doing the back stroke flutter kick.
You mean the "Alpha Fins" which are shaped like a leaf?
*4 Ways To Improve Freestyle Kick | Front Crawl Swimming Tips...*
Sweet! I really need to learn this! I'm a newbie swimmer!
*...For Triathletes*
Oh, nvm... o.o
4:51 I am not a beginner swimmer AT ALL and I swim for a pretty elite team in the US but I do not move at all when I do sideline. I bring lots of shame to my group and it's embarrassing watching me do flutter kick. I think it's gotta do with my ankles tho because I've been trying everything for many years and my kick still has not improved. It's so frustrating. Sometimes I just wanna get up out of the pool and leave during kick sets.
What are your swim times
Good job offering concrete "to does" that will improve the kick.
I am not advancing in my kicking and I don't know what I am doing wrong.....I also get cramps.
I am learning to swim pretty much by myself watching videos. I'm 60 years old I knew how to float or swim a bit but I used to get tired in less than a lap because I didn't know how to breath. However, I made a big mistake I got myself a pair of fins to learn and they worked great.. I concentrated working on my pulls and breathing and everything seemed to be alright, I was doing 1,500 meters 4 days a week. Now I wanted to get rid of the fins, and oh man.. my kicks are really bad, I feel I can't control my feet. I sink when I want to breath. I got really frustrated till the point I stopped going to the pool for a week. It's really disappointing.. I used a kickboard and I don't move forward either. I don't know what to do tbh.
How in the WORLD do you get you ankles that straight…or even BACKWARDS! Mine are 45 degrees from straight at the maximum. Trying to learn to swim in my 40s.
When i kick i always gets backward, what should i do?? 😞
Faheem Faisal check the 3:00 mark
1. Relax ankles, plantar flexion good, dorsiflexion =brakes
2.
3.
4.
5.
6.
7.
🤣😂 looks like I now know why my kicks r so ineffective.
My daughter 6 years old just swims with her kicks while I don't move a inch with my kicks. 🤣
Can you translate to Arabic
Not that straightforward for beginners but good selection of drills here