Skipping rope is not only a low impact way to quickly develop strength in your ankles and calves, but it will also develop overall athleticism and help you be lighter on your feet, which comes in handy for developing quicker turns and starts. Swimmers can build up ankle strength by incorporating skipping into their warm-up/mobility/dryland plan. We spend a majority of our time training in water, with horizontal push-offs the only real shock to our little feet. Swimmers can be forgiven for having ankles that aren’t the most stable. Here are 6 tips for improving your freestyle kick: 1. So now that we understand why having a strong flutter kick is important, what can we do to improve our flutter kick? Having the endurance in your lower body is essential to keeping your body position in the most efficient and powerful position possible. Strong legs come in handy towards the end of races, where your muscles are failing left and right, with your stroke disintegrating with each passing meter. A strong kick keeps your stroke together. Your freestyle stroke benefits from having more power from the core and your kick. This in turn helps you drive your arms forward for a faster and more dynamic arm pull. Strong legs and a strong kick add power to your hip rotation. A strong kick launches you in to your arm pull.While we are still a ways away from sprint swimmers completely hydro-planing across the water, that is the goal. Beyond propulsion, kicking-particularly for sprinters-helps the speed-seeking swimmer maintain a high body position in the water.
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