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do you have runners kick?
by Kevin Koskella
www.TriSwimCoach.com
Can you point your toes and straighten out
your feet?
When you kick on your back, do you tend to go very slow, stay in one
place, or even go backwards?
Do you have a tough time with swimming drills because your kick is not
propelling you forward fast enough?
Do you wear fins in workouts just to "keep up"?
Did you start out as a runner and pick up swimming later to become a
triathlete?
If you answered "yes" to any of the above, you may have Runner's Kick!
Have no fear, there are things you can do. Even the worst of kickers can
develop an adequate kick for freestyle, which is all you need for a
triathlon swim. Here are some remedies:
1. Vertical Kicking. This drill has
been around for a long time. Find water that is deep enough for you to
kick in place. Let go of the wall, cross your arms, and kick in place in a
vertical position (keep in a straight line), pointing your toes and
keeping your chin above the surface of the water. Get your power from your
quads and hips on this drill. Try 20 seconds at a time.
2. Use fins. Yes! I am a coach telling
you to use fins. But not to "keep up" in workouts with them. IF you have
ankle flexibility issues (Runner's Kick), use fins for a few weeks, but
wean off them as you get closer to your event. The shorter kind are best.
I prefer Hydrofinz (see below) but other brands may work okay as well.
Fins can increase your ankle flexibility, allow you to do swimming drills
with ease, and strengthen the correct leg muscles you need to kick.
3. Sit on your feet. For more severe
cases of Runner's Kick, sitting on your feet can greatly improve your
ankle flexibility. In Yoga, just stay in a "Child's Pose" a little longer
and gain this extra benefit.
4. Just stretch. In a seated position,
take one leg and bring it out in front of you. Extend your feet and push
your toes toward the ground. Hold for about 15-20 seconds, repeat with
other foot. You can do this several times a day.
Whatever you do, don't be tempted to use a kick board to improve your
kick. For distance swimming and triathlons, you are wasting your time with
the floatation devices!
Remember: You don't need a super kick to have a great race
in a triathlon. Your kick is mainly for stability and body rotation.
Have patience, stick with these drills, and you will lose your Runners'
Kick before you know it!
Sign up for our online newsletter and receive the 4-Day Tri Swim Coach
Clinic delivered to your email box over the next 10 days!
Kevin
operates www.TriSwimCoach.com,
a resource for beginning through intermediate level triathletes looking
for help with swimming. The site features a free e-mail newsletter the
e-book titled “The
Complete Guide to Triathlon
Swimming.”
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