How to improve your BR Kick

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 17:37:06 GMT

I've been thinking about a new type of fin, just for breastrokers. A fin which has an extension on the inside of the foot. Like a paddle on the inside of the foot... This would really help to train the outward pointing action during the kick... Anyone want to make this product? Here's my proof of owning the idea... What's the date...? just joking... Sorry, JMiller, but you're too late. Speedo already makes one and it's awesome: www.swimoutlet.com/.../3626.htm ...And we discussed them here last July (start at Post #26): forums.usms.org/showthread.php Anna Lea

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 17:23:36 GMT

Good description, Allen. I think we're saying the same thing. I know that I don't do an exaggerated kick outward, but I do sometimes consciously think about bringing the legs together for that final snap towards the end. If there's no room for that last snap, then it's a clue to me that my kick is getting too narrow. Breaststroke kick is sort of difficult to describe, isn't it.

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 17:15:51 GMT

Mermaid propulsion cannot be rated by percentage from the legs or the arms. There really is not a big motor or a small motor. Nearly every group of muscles is involed in propulsion. The breakdown of arms only is faster than legs only, but it is the combination of the two that makes us move thru the water.

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 17:14:10 GMT

This is something I posted on another thread, but it still applies: Improve the ankle flexibility (out to side, there are a few dry-land stretches that could help with this) You could keep your knees closer together and tilt feet outward more, right when they are close to your gluts... Something that has worked for me is bringing the feet to the gluts very fast, while keeping the knees together... this action really helps to set up the next phase of pointing ankles/feet out, and it even feels like momentarily loading a spring... **new input** I've been thinking about a new type of fin, just for breastrokers. A fin which has an extension on the inside of the foot. Like a paddle on the inside of the foot... This would really help to train the outward pointing action during the kick... Anyone want to make this product? Here's my proof of owning the idea... What's the date...? just joking...

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 17:02:55 GMT

We are talking about breaststroke, right? Isn't it normal for the kick to be much more propulsive than the pull? If not I must be a freak because my whip kick is probably 4X faster than my breaststroke pull. I've been working on my pull a lot, and it has improved.. but still nothing close to my kick. Then again, with freestyle it's the total opposite. Some things my coach has said that have helped with my kick are: - bring your heels up to your buttocks - snap the legs together at the end. finish in complete leg streamline, with toes pointed and soles touching - wait until your heels are all the way up before turning out the feet - try to feel the catch as your feet grab the water when the kick starts - accelerate during the kick* *but don't kick straight back! to avoid injury make sure there is a slight rounded path, your feet go out to the sides a bit, then come back together while thrusting back. It's a subtle thing, not a huge froggy kick, but in my experience it makes a difference. Use your groin muscles. Kicking too narrowly and straight is what has caused my "breaststrokers knee" in the past. It's harder to avoid kicking narrowly when you're sharing a lane, but you need to be careful, especially when sprinting. EDIT: one other thing that will definitely improve your BR kick is to do BR when others are kicking flutter with a board. Look at the wall to check for dead spots during recovery, aiming for a smooth unbroken motion. It's amazing how tired it is possible to get doing BR kick intervals. There is so much rest in every cycle, yet after 10 50s I invariably feel like I can hardly get my legs back up into position for each kick. It's a great way to work on technique under stress because you are forced to squeeze out every last piece of glide in order to keep up.

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 16:40:00 GMT

The way I understand it, BR is all about the glide maximization & 80% of the forward propulsion is generated from the kick, 20 % from the arms.

RE: How to improve your BR Kick

Allen Stark — Thu, 07 Feb 2008 12:08:28 GMT

I want to clarify my kick straight back statement.As I have said before,since your feet are outside your knees they will naturally follow a curved path.I say kick straight back as I see too many people either kick out first or try to make a circular path which slows down the foot speed.Also,my kick is much faster than my pull.

RE: How to improve your BR Kick

Former Member — Thu, 07 Feb 2008 06:02:45 GMT

Sorry, JMiller, but you're too late. Speedo already makes one and it's awesome: www.swimoutlet.com/.../3626.htm ...And we discussed them here last July (start at Post #26): forums.usms.org/showthread.php Anna Lea Oh cool!! That is precisely why this forum has great value... The speed of which idea's are shared. Awesome... except that fin has the extension on the outside of the foot... wouldn't it be more useful on the inside, say a circle just at the front of the foot? Possibly with some holes for water flow as part of the design...

RE: How to improve your BR Kick

ande — Thu, 07 Feb 2008 01:59:39 GMT

early vertical forearm doesn't do much for breastroke except on underwater pull outs do your kicks without a board, arms out in front take quarterstrokes to breathe focus on 25 speed, use the solution I provided in Help My Flutter Kick is Horrible but kick *** instead www.usms.org/.../showthread.php Not sure what your problem is probably a combination of: 1) conditioning 2) technique 3) flexibility 4) strength and 5) age some people have better feel for the water with their feet David Guthrie told me to kick with narrow knees I often see Brendan Hansen kicking *** with a pull bouy between his thighs I've been doing more breastroke sprints in practice so far I've gotten slower I'd like some suggestions on how to improve the BR kick. I've been working on flexibility and legs strengthening exercises but maybe I'm missing something. I can barely kick a 100 under 2 min and I can pull 100 in 1:44. I'd like to get my kick down to 1:45 and my pull down to 1:30. I have three weeks before a meet. What are your thoughts?

RE: How to improve your BR Kick

Former Member — Wed, 06 Feb 2008 15:04:14 GMT

I must be one of those rare breaststrokers Jeff talks about...I easily outkick my finless pull... I agree with Allen's assessment completely. Lastly, I started back a 15 months ago after a 20 year break having done NO BR kicking and couldnt break 2:05 on a 2:20 interval (SCY.) I took me a good two plus months to get down to 1:45 on 2:00. I ended last year's SCY season with a best set average of 1:35 in April (though only a 4x100 set.) It takes time...much more than three weeks, unfortunately. I'd like some suggestions on how to improve the BR kick. I've been working on flexibility and legs strengthening exercises but maybe I'm missing something. I can barely kick a 100 under 2min and I can pull 100 in 1:44. I'd like to get my kick down to 1:45 and my pull down to 1:30. I have three weeks before a meet. What are your thoughts?

RE: How to improve your BR Kick

Former Member — Wed, 06 Feb 2008 12:52:55 GMT

I think, with the BR flexibility is kinda' important.

RE: How to improve your BR Kick

Former Member — Wed, 06 Feb 2008 12:07:55 GMT

I'd like some suggestions on how to improve the BR kick. I've been working on flexibility and legs strengthening exercises but maybe I'm missing something. I can barely kick a 100 under 2min and I can pull 100 in 1:44. I'd like to get my kick down to 1:45 and my pull down to 1:30. I have three weeks before a meet. What are your thoughts? If you only swim 1000 yards a day it is not enough unless you are going hard and fast. Throw out the tech stuff and work on speed.

RE: How to improve your BR Kick

Allen Stark — Wed, 06 Feb 2008 09:24:59 GMT

Can you post a video,it's hard to make suggestions without seeing the problem.Do kicking on your back to make sure you aren't bending at the hips.Also,work on getting your feet up to your butt at the catch,kick back not out,and finish hard with your feet hitting each other at the end.

RE: How to improve your BR Kick

Jeff Commings — Wed, 06 Feb 2008 06:30:49 GMT

It's rare for someone to be able to kick faster than they pull (without fins). But it's always a great goal to make your kick faster. If you want to see some improvement, it's not going to happen in three weeks. But after your meet, start working on a plan to get your legs stronger by visiting a weight room and doing squats or leg press, as well as hamstring curls. Plus, you've got to do more kick sets. You're not alone. I'm one of the slowest kickers on my team, too.