sports science, research, training and performance
Kicking drills
The following drills will not only help develop your kick, but improve your rotation and body position as well.
They can easily be incorporated into your warm-up and warm-down and will yield good results if done consistently. Discipline yourself this season to make these and the other drills highlighted in an earlier post part of your regular swim programme.
Kick on side
Kick on your side with both arms at your side. Play with head position and see how that affects how your hips ride in the water.
Kick on side with rotation
Same as above, except after a six-beat kick, roll to your other side, initiating the rotation with your hips and core (the shoulders and upper body will follow).
Kick on side, arm out
Lie on your side and kick a length of the pool with the bottom arm extended and the top arm at your side. Concentrate on feeling long.
Kick on side, arm out with rotation
Same as above, except after a six-beat kick take a complete stroke (one-stroke cycle) and roll over to your other side. Lead the rotation with your hips, not your shoulders.
Here's Dave Scott's run down on kicking drills for triathlon:
They can easily be incorporated into your warm-up and warm-down and will yield good results if done consistently. Discipline yourself this season to make these and the other drills highlighted in an earlier post part of your regular swim programme.
Kick on side
Kick on your side with both arms at your side. Play with head position and see how that affects how your hips ride in the water.
Kick on side with rotation
Same as above, except after a six-beat kick, roll to your other side, initiating the rotation with your hips and core (the shoulders and upper body will follow).
Kick on side, arm out
Lie on your side and kick a length of the pool with the bottom arm extended and the top arm at your side. Concentrate on feeling long.
Kick on side, arm out with rotation
Same as above, except after a six-beat kick take a complete stroke (one-stroke cycle) and roll over to your other side. Lead the rotation with your hips, not your shoulders.
Here's Dave Scott's run down on kicking drills for triathlon:
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The material contained on this website is in no way intended to replace professional coaching or medical advice and should not be used as a basis for diagnosis or choice of treatment or training.
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