In our previous articles we saw that a good kick is not just vital for sprinters but also for swimmers training for long-distance races.
In this article we will give you three rules to follow to improve your leg kick and three types of training for your legs to be incorporated in your weekly training plan in the water.
Rule number 1
Perform leg drills right through the season.
During the first part of your training, leg work may even be as much as 70% of your total training volume in any single session. As the season progresses, most of your training volume will be devoted to other types of work, but do not forget to include some leg drills in your training sessions.
If you plan to train four times a week in the water, one session should be entirely devoted to leg training. Two other training sessions should include some specific sets (speed or speed endurance) to leg training, so that your body gets used to the proper mechanics of a powerful leg kick.
Rule number 2
The best way to learn the proper leg kick movement in the water is to use fins and a snorkel. Together these two training aids will allow you to keep your body properly aligned, improve your head position and, hence, also the position of your hips and knees.
Here’s a useful tip: do not…
