To kick or not to kick... that is the question?

Swimming is a full-body movement, and efficiency comes from developing coordination between your upper and lower body. The kick provides stability, improved body position and propulsion, all components necessary for a more efficient freestyle.

In the water, over distance it is our arms that generate most movement providing approximately 85% of forward drive and the legs merely serve to 'balance' our position, preventing the body from rotating to far around and stopping our legs from sinking heavily “behind” us.

One of the biggest causes of slow and inefficient swimming is sinking/heavy/separated legs. When your body position is not in line on the water surface, there is greater drag. It is common for people to 'kick from the knee'. Too much bend in the knee can cause your legs to sink and separate as you lose your streamline body position in the water and can actually prevent your from swimming forwards. This creates so much more work for you upper body to drag your lower body under the water line. 
Remember:
- Keep your legs straight and together but relaxed
- Ankles flexible
- Feet pointed

Fast, strong kicking can be used for momentum and drive in a sprint race or finish but over distance just a small, gentle beat kick is best so as not to drain energy reserves best kept for the upper body.

"The interesting fact resulting from these tests is that the forward drive provided by the legs decreases as speed increases."
Analysis by Professor Gatta
Check out the science >

Notice in the left hand images below how the legs are creating drag by being outside the streamlined profile of the body.
With stroke correction drills to work and isolate the legs we can correct this over time and create a more streamlined body position as in the right hand images.

Perfect your freestyle/front crawl kick and improve your streamlined position. The kick should be generated from your hips, with the power transferring from your hips, through your knee and flex your ankle as your foot flicks down. 

Contact Linda at GoodSwim if you want to perfect your stroke and swim more efficiently and effectively.