by Leigh Nugent | Oct 15, 2023 | Blog, Freestyle
The technique for freestyle kick and backstroke kick is based on very similar mechanical principals for each of these strokes.
Key points:
- The legs are extended.
- Significant plantar flexion of the feet is an advantage in generating propulsion.
- The leg swings from the hip.
- The muscle contractions which drive the leg movements have their origin in the lower core.
- The amplitude of the kick (as a guide) should be within the margins of the cross-sectional range created by the body.
- The ankles remain loose at all times, so the feet flap up and down like they are hinged.
- Engagement of the gluteus, back muscles, hip extensors and hamstrings during the recovery phase.
- Engagement of the core muscles, abdominals, hip flexors and quads during the extension phase.
- Continuous oscillating action.
- Minimal surface disturbance.
It is vital that children are taught the correct kicking action from a young age. If we come across children who haven’t been taught in such a way then we must address the imperfection immediately.
Check out the Freestyle and Backstroke Technique Videos now available. These videos have been produced by Leigh Nugent, 2004 & 2012 Australian Olympic Team Head Coach, and there are no other videos available like this that will simply explain to coaches, parents and swimmers the correct technique to use in freestyle and backstroke.
Effective Kicking
We need to develop effective kicking in our swimmers not only for propulsion but also for stability or anchoring. The anchoring effect is more related to freestyle and backstroke where we rotate and the kick assists by stabilizing our lower body, this allows our arms through the upper body to apply greater leverage for propulsion.
It must be understood by all that the recovery phase of the kick (upbeat for freestyle and down-beat for backstroke) is performed with a straight knee. When the heel is at the highest point of the kick in freestyle and the lowest point in backstroke, the knee is then flexed and the drive of the power phase of the kick is executed. The leg is rapidly extended during this action.
When the leg completes the power phase the recovery phase begins immediately.
Both phases are propulsive.
When swimmers swim backstroke with their knees breaking the surface it is down to the fact that they haven’t got their legs straight at the knee during the recovery phase of the kick.
Take the time to teach all swimmers to automate the correct mechanics for their kicking technique.
Don’t forget to check out the Freestyle and Backstroke Technique Videos.
by Leigh Nugent | Sep 19, 2023 | Blog
What are the essential elements of backstroke? (more…)
by Leigh Nugent | Aug 25, 2023 | Blog, Breaststroke
I am in the very fortunate position of visiting many coaching programs around Australia. These range from high performance programs to small country and metropolitan programs. During my visits, I like to take the opportunity to observe the various levels of teaching and coaching being conducted which support the development pathway for swimmers to the highest performing squad. It has become very obvious to me that there are many interpretations on how the breaststroke pull is performed and as a consequence how it is taught. (more…)
by Leigh Nugent | Jan 31, 2020 | Blog
Over time I have noticed that there is an overwhelming amount of young swimmers who I have witnessed in training kicking above the water.
Their feet are spending more timing out of the water than in the water and this is particularly evident when they are on their kick boards and doing kick sets.
I wonder how they are supposed to gain good propulsion from their kick when their feet spend more time out than in?
Not only are they missing out on that propulsion but also working the legs and muscle groups that require a good amount of conditioning for the back-end of the race.
I had the opportunity to run a session with some state and national age swimmers and made the focus kick. We worked mainly on holding kick times while increasing the distance of efforts.
After the first round of kick I asked the swimmers to complete the second round with silent kicking. By that I mean keep the kick underwater and don’t make any splash.
I wanted to see if they 1 could do it and 2 what type of response I would see
- Times compared.
- How did they feel doing it.
Since we were doing a set that fatigued them eventually what I witnessed was times = to the first set but fatigue at a much quicker rate.
Also with the feedback the athletes mentioned their core was more engaged and their quads and glutes fatigued much faster.
The take away for me is that when an athlete swims their kick is underwater more than when they are on a board.
With fatigue the athlete loses body position through the legs and core.
I believe the kick sets need to be more specific if being used to condition, my tip is to make all kick sets silent!
If this article has helped your coaching then you would benefit from the resources at Swim Coach Advantage. Check it out today.
by Leigh Nugent | Nov 2, 2019 | Blog
Over recent weeks I have been coaching some young children with varying levels of ability, fitness, skill accomplishment and experience and it’s prompted me to write on this topic.
(more…)
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