As we’ve got already seen, most ahead momentum when swimming the breaststroke comes from leg kick and the arms do not likely have a thrust section.
Nonetheless, for the leg kick to be carried out correctly, along with getting the motion proper there are a number of biomechanical abilities that may be educated each out and in of the water. Coaching out of the water means you can also make use of a major technical support: your sight.
Nonetheless, after performing “dry-land” workouts, as a way to profit from your short-lasting muscle reminiscence, you should dive within the pool immediately and put into observe what you have got educated for.
The proposed workouts with educate you hold your toes flexed at 90°, rotate your toes barely outwards, and discover the proper place on your legs and knees in the course of the leg kick.
– Sit with one leg prolonged and the opposite bent along with your knee turned outwards and your foot resting on the within of your different leg. From this place flex the foot of your prolonged leg and carry out adduction and abduction rotation actions along with your foot (3 x 20 rotations)
– Sitting in the identical place, flex and lengthen tour foot holding the flexed place for as quick a time as attainable and the prolonged place for roughly 5” (3 x 10 reps).
– Thrusts or very mild standing jumps along with your toes pointing outwards( heels dealing with inwards, toes pointing outwards).
– In a kneeling place, unfold your toes ensuring they’re wider than your knees so your backside touches the ground. Attempt to flex your toes after which maintain this place for 30” (4 reps. with 30” relaxation between reps).
– Standing along with your legs as broad aside as attainable, push your hips ahead (extroversion of the hips), pull your shoulders backwards and maintain this place for 30” (3 reps. with 30” relaxation between reps).
– Mendacity in your entrance with a assist that enables solely your chest to the touch the ground, maintain onto one thing along with your palms so you’re in a secure place after which simulate the leg kick, dividing it up into 1 – heel restoration as much as your buttocks along with your knees shut collectively, 2 – exterior rotation of the foot, 3 – kick, 4 – closing your legs along with your toes relaxed (adduction).
At this level all you should do is enter the water and swim with a breaststroke leg kick over quick distances (25 m-50 m) utilizing a board and making an attempt to mimic so far as attainable the actions you have got practised out of the water.
Even once we suppose we’re doing the proper motion, we should not overlook our approach can all the time be improved…… take pleasure in your coaching workouts!
