Now you are on track to making considerable improvements to your butterfly leg kick, download my book ' How To Swim Butterfly ', and get your arm pulls, breathing and coordination to follow suit.ĭownload this instantly to your mobile or tablet device and get a detailed breakdown of the whole stroke, plus butterfly drills that focus on each part of the technique.Ĭlick below to download your copy, or c lick here for more information. This is also great for strengthening the abdominal and deep core muscles, which are especially needed in this stroke than in any of the other basic swimming strokes.Ĭlick here for more butterfly drills. The swimmer can also practise the kick in a supine (face up) position with the legs kicking upwards towards the water surface. Performing the kick whilst holding a float or kickboard out in front with straight arms will help develop the technique and power required for this movement.Ģ. The legs lack power when they are needed to assist the body to rise out of the water so that the swimmer can complete the arm pull and recovery with minimum effort. You’ll often see this type of move performed in Pilates, barre and strength training classes. You perform this move by lying on your back and using your core to flutter your legs up and down. Another common mistake is to emphasise the arm pull for butterfly and therefore lose all power from the leg kick. What are Flutter Kicks A Flutter Kick is an exercise that specifically targets the lower abdominal wall. Most swimmers that can perform breaststroke fairly well will naturally kick their legs in a small circle when attempting butterfly leg kick for the first time.Ģ. A breaststroke type leg kick can sometimes be performed by mistake due to the simultaneous nature of the kick itself. Do You Make These Common Butterfly Kick Mistakes?ġ. The legs should accelerate to provide power on the downwards movement. Knees bend and then straighten on the downbeat to provide propulsion. The legs move upwards during the undulating body movement, as the head and shoulders dive downwards.ĥ. Matheny offered a note of caution on speed, saying that "a faster speed is harder, but you don't want to go too slow or too fast".4. As you become more comfortable with the moves and build up your core muscles, you can gradually increase the time of each set. If you're new to flutter kicks, Sklar suggested aiming for "manageable and sustainable sets and reps".įor example, try doing 10 seconds on, followed by a 30-second rest. "Focus on correct technique with extra attention paid to the position of your lower back". "You can mix up the speed of your repetitions, but I'd advise slow and steady early on", he said. Still, he said, "go at a pace that feels moderate for you-not too fast or too slow". "Speed doesn't matter too much … The main focus is the time you're doing it". This is initiated by the downward press of the chest and the upward movement of the upper back. "More experienced exercisers should aim to keep their heels a few inches off the floor", he said.Īs for how fast you should go, Matheny said it's ultimately up to you. The key to an effective butterfly stroke is the undulating movements of the body. If you're a beginner, Sklar said you can do these with your heels tapping the floor. "Your legs should be as stiff as a board", Matheny said. All warm-up exercises should be supervised by a. (Some people prefer to have their hands and forearms under their bum for this, while others will keep their arms at their sides.) This warm-up exercise is used by martial arts students in order to warm up their legs and strengthen their abs. Then, keeping your legs straight, scissor your legs up and down about six to eight inches apart while pressing your lower back into the floor. To do flutter kicks, Sklar recommended laying down on your back on a comfortable, flat surface, like a yoga mat.
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