![]() To breathe, raise your head, inhale, then put your face back into the water. ![]() Repeat the previous exercise, but now put your head in the water, in a neutral position, face down. Keep your head above water and kick for short repeats. Assume the same horizontal position as before, holding the kickboard forward at arm’s length, and perform the flutter kick. Get a kickboard and hold it by the short edge, away from you. ![]() Start to flutter kick while gliding to maintain momentum.Ĭontinue to kick and maintain balance until you need to breathe, then stop. Repeat the previous exercise, pushing off from the wall and gliding in a streamlined, balanced position. Try to glide as far as possible in a balanced position, the way you did in the previous exercises, until the momentum stops and you have to put your feet down. Your head is in line with your torso and your face is in the water. Your arms are extended in front of you, and your hands are on top of each other. Push off from the wall and get into a streamlined position. Keep kicking and enjoy the feeling of floating in perfect balance. Finally, let go of the wall and see if you can maintain balance with your flutter kick only. Try to hold on to the wall only by the fingertips. If you do this well, your body will be mostly supported by the water. So grab the pool’s edge, start flutter kicking, put your face down into the water and get into a horizontal position with arms fully extended. Drill #3ĭrill #3 is the same as the previous one but with a twist. Notice how floating is easier and maintaining the horizontal position requires less effort when your head is in line with your body. Repeat the previous exercise but now put your face in the water, so your head is in line with your body.Īssume a horizontal prone position. Extend your arms while holding onto the pool’s edge, so that your body assumes a horizontal position. Notice how flutter kicking pushes your legs and hips up. Push your feet off the ground, and start to flutter kick. Grab the edge of the pool (or a pool lane divider). Here’s a description of the swimming drills shown in the video above: Drill #1 The video below demonstrates drills you can use to practice the flutter kick for the front crawl stroke: On the other hand, no propulsion can be generated during the upbeat, as the back of the lower leg and bottom of the foot are facing upward and forward.Ĭonsequently, push against the water with your legs only during the downbeat, and relax your leg muscles during the upbeat. Propulsion is generated during the downbeat, while the top of the foot is facing downward and backward. Begin the next flutter kick cycle by flexing your hip.At the end of the upbeat, when you stop extending your hip, inertia will cause the knee to flex and the lower leg to move slightly further upward.The pressure of the water against the back of the leg will cause your knee to fully extend and your foot to move into a neutral position. Begin the upbeat by extending your hip.Start to extend your knee at the end of the downbeat.The pressure of the water against the front of the lower leg and foot causes the foot to fully extend. Then flex your knee as your thigh moves downward. Initiate the downbeat by flexing your hip.The movements should be quick and shallow. To flutter kick, move your legs up and down, alternating left and right.Your feet should be in a neutral position, neither fully extended nor fully flexed. Let’s imagine that you are floating in the water in a prone position, with your legs extended and held together. A strong flutter kick helps win freestyle races How to Flutter Kick
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