We have now already talked in regards to the significance of the legs for swimmers. The driving drive they supply is important, significantly for these aiming to achieve a quick tempo throughout a dash. This implies it’s essential to allocate a part of a coaching session to strengthening your decrease limbs. At this time we might be three workout routines to be carried out on the poolside, within the water or each.
1. Squat & Dash:
Place your ft on the fringe of the pool with a board in your fingers. This train includes a set of squats adopted by a dive into the water and a 15 m or 25 m dash.
Here’s a reminder of find out how to carry out a correct squat:
– Foot place: stand together with your ft shoulders’ width aside or barely wider.
– Again/backbone: as you squat down after which again up be certain your backbone stays in a impartial place.
– Don’t elevate your heels and ensure your push with heels and balls of your ft. A standard mistake is to push together with your toes solely thereby lifting your heels.
– Knees: one other widespread mistake is to bend your knees too far forwards whereas performing the train, putting an excessive amount of pressure in your knee joints. Transfer your hips again as if you happen to have been sitting down on an invisible chair, ensuring your knees by no means lengthen past your toes.
– All the time try to squat down right into a parallel place or, in different phrases, till your hips are on the similar degree as your knees (and therefore parallel).
Use the kickboard for steadiness whereas performing the squats and once you dive within the water instantly start kicking powerfully together with your legs. If you wish to work in your breaststroke leg kick, then carry out the squats together with your ft pointing outwards. To make this train more durable, maintain the kickboard like a “tombstone” whereas kicking together with your legs in the course of the sprints, i.e. perpendicular to the water and no less than half means underneath to create resistance..
5 units of 10-12 squats + a 15/25m dash. Swim 50/100m straightforward between units to get better or take a 1’30” relaxation.
2. Jumps within the water:
The water must be roughly 1.20/50 m deep to carry out this drill. You merely soar upwards (as excessive as potential) with much less threat of damage since you’re half underwater. Use your arms to thrust upwards as you soar.
5 units of 12 jumps with 50/100m straightforward swimming with legs solely between units.
3. Vertical legs:
The water must be no less than 2 m deep for this train. The train includes resisting the drive of gravity utilizing simply the motion of your legs. This implies your physique stays in a vertical slightly than a standard horizontal place and doesn’t transfer ahead. You may carry out both a butterfly, freestyle/backstroke or breaststroke leg kick, in keeping with your necessities/abilities. To make this train harder simply elevate your arms out of the water: the additional they’re out of the water the higher the impact of gravity.
You need to use fins to start with.
4 units of 30” train and 1’ relaxation or 6 units of accelerating size (2×10”, 2×20”, 2×30”) once more with a 1’ relaxation.
