![]() ![]() Ultimately, this leads to a faster flutter kick and greater propulsion. With your toes pointed, this greater surface area results in more water being pushed during each kick. Gary Hall Sr., Olympian and head coach of The Race Club, stresses the importance of ankle flexibility to enhance propulsion, as this flexibility allows for greater surface area contact with the water. ![]() It is much easier to create this propulsion with flexible ankles. As you travel through the water, the downward and upward motion of your feet create the propulsion to catapult you forward. Kicking generates power to move you through the pool. Here are three ways to improve your kick and efficiency in the water. As your arm muscles begin to fail, driving your legs harder can help keep up your stroke count and propel you to the wall. They found that the leg kick accounted for between 59 and 82 percent of the swimmer’s velocity (depending on stroke).įrom these statistics, you can see that powerful legs are essential to finishing races strong. In a recent study published in the Journal of Sport Sciences, the researchers examined the effects of arm stroke and leg stroke for each of the competitive strokes. ![]() While the legs need to be muscular and flexible to generate a fast forward movement, the quadriceps, hip flexors, and core muscles must all be strong and work together to create a quick snap of the foot to work both sides of the kick.Īlthough many assume that the arm stroke is the most important part of swimming fast, the kick also has a significant effect on velocity. While swimming is a sport that requires much upper body strength, one part of the sport that is often overlooked is the importance of a powerful flutter kick.Ĭreating power with the legs is essential to fast swimming. Mac Robertson, Swimming World College Intern.Įach time swimmers dive in the pool, they are required to coordinate and utilize an array of muscles from their head to their toes. ![]()
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