Part A – Front Kick

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Notes

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]There are a lot of common misconceptions when it comes to kicking while swimming. First, when it comes to propulsion or power in frontcrawl, the ratio between kicking and arms is not 50:50

In actual fact, kicking amounts to only 10-20% of our propulsion whereas 80-90% comes from our arms pulling

We must keep this in mind that as we kick that our purpose is only to support the arms and maintain our lower body’s horizontal position.

Very little effort or energy is needed for kicking and you will notice that as you front kick you will move very slowly in the water compared to incorporating your arms in frontcrawl at a later lesson. Strong or aggressive kicking is not necessary and makes you more prone to exhaustion

Second, kicking involves the whole leg as one instrument extending from the hips all the way to the toes. Movement is created from the hips and the energy is delivered all the way down to the toes

Propulsion is created by the front and back flat part of our feet much like the surface of a row paddle. Flippers extend this surface area which makes it easier for us to move further

To kick properly, imagine lying face down on a mattress. Lift one leg up using your glute muscle without bending your knee. When your leg has reached it’s maximum height let it drop down and smack the mattress using the flat part of your feet. Repeat this process with both legs[/text_block]

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