As we have already seen, most forward momentum when swimming the breaststroke comes from leg kick and the arms do not really have a thrust phase.
However, for the leg kick to be performed properly, in addition to getting the movement right there are several biomechanical skills that can be trained both in and out of the water. Training out of the water means you can make use of a significant technical aid: your sight.
However, after performing “dry-land” exercises, in order to make the most of your short-lasting muscle memory, you need to dive in the pool straight away and put into practice what you have trained for.
The proposed exercises with teach you how to keep your feet flexed at 90°, rotate your feet slightly outwards, and find the right position for your legs and knees during the leg kick.
– Sit with one leg extended and the other bent with your knee turned outwards and your foot resting on the inside of your other leg. From this position flex the foot of your extended leg and perform adduction and abduction rotation movements with your foot (3 x 20 rotations)
– Sitting in the same position, flex and extend tour foot holding the flexed position for as short a time as possible and the extended position for approximately 5” (3 x 10…
