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One of the four steps of freestyle learning: leg work

Views: 5     Author: Site Editor     Publish Time: 2020-07-04      Origin: Site

The first step of self-study freestyle:


Kickboard kicking (practice with head buried in water first, then practise lifting head to kick)


Since streamline straight body skating has always been the core of various swimming styles, and it is also a necessary prerequisite for formal learning to swim. The starting exercise of the freestyle kicking course is to start with the arms tightly pressing the head and burying the head.


Main points:


First, the arm should be firmly pressed against the head, so that the head is completely submerged in the water, and the spine and neck will be straight.

freestyle swimming


Second, if you can't make a whip kick at the beginning, in order to avoid the upward movement of the calf and then the kick of the calf, you can try to stretch the thigh and calf foot straight, and hit the stick straight up and down. Slowly relax your ankles and calves. Because of the resistance of the water, the water resistance will promote a certain whiplash effect, which makes the straight up and down sticks have a whip effect, but this is passive whiplash. Find After feeling it, slowly transition to active whip kicking.


Whiplash on land;


Similar to stick kicking, beginners can do this, slowly looking for the feeling of whip kicking.


Whip-leg kick correct movement, hip force, driving thigh calf


swim caps

Third, the freestyle legs are very similar to the butterfly legs. To be whip-shaped, you must bend your knees, not like a big wooden stick, but the "bend" is all the thighs are pressed down, and then force, after the whip Straight leg up. Instead of taking the initiative to raise the calf (that is, we often say pat the calf).


Bend your legs down and swing your straight legs up.

If the two legs are straight up and down like a big wooden stick, they are very tired. Beat at least 500 meters of legs every day, the next day the quadriceps and gluteus maximus pain.


swim gears

It is recommended to do this simple land practice to cooperate to improve the strength of the thighs, hold the head with both hands, squat up, do 4 groups per day, 50 in each group, very effective.


Body standing in the water to assist in practice --- Legs alternately do standing freestyle whip kicks.


One-legged butterfly: one leg curled up, the other leg whip up straight to swing the butterfly leg, and the water should be kept above the shoulder. This super strong! The big wooden stick is absolutely sinking!


swimming triainning

1. The counter-floating board kicking can move smoothly (breaststroke breathing), and then kick the board.


Inspection standards, Selfie video to see the action, 25 meters and 25 seconds pass, vertical free standing can play freestyle legs for 2 minutes, shoulder water is pass.


After kicking through the stage, proceed:


2. Stretch one arm forward, kick the leg, and the other arm is close to the outer side of the thigh. Do not draw the arm, just practice the ventilation of the head, shoulder, and hip, and experience the position of the head during the ventilation. (10 hours on the left, 10 hours on the right) (Breathing)



3. An effective water stroke can improve your stroke, and in fact it is also one of the elements of the power chain. It can produce the same things as power. The key is to let your legs move in the most natural and efficient way and avoid unnecessary movements. An effective, precise rhythm of water can make the entire movement of the power chain much more powerful, and the energy will not consume too much.


Ineffective fetching water will only help generate resistance and bring about energy consumption, but will not contribute to speed and driving force. Of course it can also make you feel tired more quickly. For swimmers who are not well-balanced, they feel that their legs are sinking, so they shake their legs more quickly. This uncoordinated pumping not only leads to an inability to improve the balance of the water, but also disrupts the rotation of any smooth body fluid.