Some time before xmas someone, it might have been Chris Stevenson, posted about a workout where they did a kick set with shoes on, reducing the flexibility of the ankle. He commented that his kicking speed was cut in half. I didn't get around to asking but have been wondering if that was literally true? If the difference is that large perhaps I'll start doing ankle stretches when we are assigned kick sets... :D
I haven't done that kind of kicking in ~15 years... I think I may bring a pair of shoes to practice tomorrow and run an experiment. If I do, I'll let you know!
Some time before xmas someone, it might have been Chris Stevenson, posted about a workout where they did a kick set with shoes on, reducing the flexibility of the ankle. He commented that his kicking speed was cut in half. I didn't get around to asking but have been wondering if that was literally true? If the difference is that large perhaps I'll start doing ankle stretches when we are assigned kick sets... :D
Yes, though I don't remember the specifics any more. I do remember that underwater SDK was effectively impossible (at least, I didn't feel I was going anywhere).
After practice tomorrow morning I'll experiment a bit, do some timed 25s of dolphin and flutter kick, with and without shoes to quantify the effect.
I can quite believe this. Since I started doing ankle flexibility exercises about 6 weeks ago my SDK times have dropped significantly (more than two seconds for 25m). I am really excited about the results and practicing my SDK has now become something I really look forward to. It has also improved my flutter kick.
Syd
If you really want to make it fun put your sneakers on with a 10lb weight belt and do vertical kicking intervals....
Or take a kick board and rotate it so that instead of being flush on top of the water its in the position of a wall half submerged and do 25 power kicks on...with sneakers....and with a weight belt.
Now Paul, you KNOW that some people hang on everything you say :bow: ...prepare for the inevitable lawsuits, once people start drowning...
Results from this morning:
-- I used an old pair of tennis shoes. They are buoyant enough to float even when filled with water. I am pretty average size (5'10", size 9 1/2 feet).
-- I did two 25s kick with a board, about 85% effort. Dophin: 13.2, flutter: 15.1.
-- Put the shoes on and repeated: Dophin: 19.6, flutter: 21.4.
So the shoes added slightly more than 6 seconds for each 25; the relative increase is somewhat greater for dophin kick (48%) than for flutter (42%).
We had a test set today so I was too tired at the end of practice to do much experimenting. But I wanted to compare longer distances -- 50s at least -- and to compare swimming with/without shoes and with/without fists (I suppose mittens would be more comparable). But I was pretty well cooked by the end of practice. :drown:
Syd, I'm glad increased flexibility is helping you; it makes sense, since it is critical in converting the "engine" of core and legs into forward propulsion. If possible, you want your feet to "whip" during the kick, much like fins, and the ankles should be flexible enough to do so. (My knees also hyperextend, which maybe helps on the upkick...but don't go messing with your knees!).
I've never tried kicking with shoes on, but it seems like the added weight of the shoes would be more of a factor than the reduction in ankle flexibility. Also, if ankle flexibility is such a big factor, why would you do something (i.e., kick with shoes) to decrease this? To me it seems sort of like intentionally dropping your elbow on the catch. Possibly interesting as an experiment, but not very valuable as a training tool.
I've never tried kicking with shoes on, but it seems like the added weight of the shoes would be more of a factor than the reduction in ankle flexibility. Also, if ankle flexibility is such a big factor, why would you do something (i.e., kick with shoes) to decrease this? To me it seems sort of like intentionally dropping your elbow on the catch. Possibly interesting as an experiment, but not very valuable as a training tool.
Well, the shoes float. They soak up water too, so I suppose one is "dragging" more water. But the main reason it decreases speed is that you just don't get much "push" from your feet when you kick. I don't feel them dragging my feet down or anything.
One of the USS coaches uses it for his group, probably about once a week. Since I swim with them every so often, he told me to bring an old pair of sneaks to practice. I'm not entirely sure of the benefits -- maybe to focus more on your hips/legs when you kick? -- but I'm willing to give it a try every so often. I don't see it as a primary training tool. I think vertical kicking is probably more beneficial for training, if one is interested in doing something a little different. (When you swim for decades, you gotta keep from getting bored!)
Or maybe I just like being contrary -- I never use fins, which many love!
If you really want to make it fun put your sneakers on with a 10lb weight belt and do vertical kicking intervals....
Or take a kick board and rotate it so that instead of being flush on top of the water its in the position of a wall half submerged and do 25 power kicks on...with sneakers....and with a weight belt.
Results from this morning:
-- I used an old pair of tennis shoes. They are buoyant enough to float even when filled with water. I am pretty average size (5'10", size 9 1/2 feet).
-- I did two 25s kick with a board, about 85% effort. Dophin: 13.2, flutter: 15.1.
-- Put the shoes on and repeated: Dophin: 19.6, flutter: 21.4.
So the shoes added slightly more than 6 seconds for each 25; the relative increase is somewhat greater for dophin kick (48%) than for flutter (42%).
Thank you Chris, for these numbers. This really does exemplify the importance of ankle flexibility in swimming/kicking. I have thought it through a little more, and the increased range of motion in the ankles would be of benefit simply from the reduction of drag through-out the kicking motion, as well as increased propulsive surface area, literally changing the body position through the water. It's good to have some numbers to validate this viewpoint.
Happy swimming,
I can quite believe this. Since I started doing ankle flexibility exercises about 6 weeks ago my SDK times have dropped significantly (more than two seconds for 25m). I am really excited about the results and practicing my SDK has now become something I really look forward to. It has also improved my flutter kick.
Syd
Syd,
Yaaaa.... Isn't that a sweet relief of frustration...? I'm glad you've had similar results, and I wish you all the best in the water.
Cheers,
