Except for the loud ones legs and great flexibility of the ankles, which are a condition for an athlete to swim straight legs, the excellent physical condition of the leg muscles is essential. leg strengthening
If the swimmer needs a big push, as most big athletes do, he should follow the six-beat kick technique and his legs should be in better physical condition than his arms.
leg strengthening
To keep the legs in good shape keep the whole body in the right position during the workout. A good idea for this purpose is to use a snorkel and an alignment board. We also recommend four challenging sets of exercises that will make leg strengthening more fun.
1. DELKYSTINDA ON THE WATER
Cut a 2 cm diameter pipe into 45 cm pieces. Find two swimmers of approximately the same weight and strength. Give the snorkels and line them up in the center of the pool, with one holding the tube in the center and the other on the outside. The purpose of the exercise is for one of the two to push the other to the edge of the pool.
2. VERTICAL KICK
Have the swimmers kick vertically for 45 seconds and rest for 15 seconds. Make sure they can keep their shoulders above the surface of the water while their arms and fingers are pointing up. This is an exercise that can be done in isolation or between 20 second sprints.
3. KICKS AGAINST THE WALL
Similar to vertical kicks, have swimmers kick against the edge of the pool while wearing a snorkel for 45 seconds with 15 seconds of rest in between.
4. KICK WITH WEIGHT
Have swimmers hold small weights, hands at chest level, while simultaneously attempting to snorkel. The purpose of the exercise is for them to manage to float.
So work hard on ankle flexibility and leg strength to get faster swimming speed.
Saltamanikas Nikolas
TEFAA graduate
Specialty Swimming
nikos.saltamanikas@gmail.com
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