Freestyle – Full Stroke Drills – Intermittent Strokes Between Kicking Cycles

FRS02 Category: Intermittent Strokes Between Kicking Cycles

Description:      

Kicking from the side with lower arm extended in streamline (head in alignment with arm on bicep).  Take a set number of kicks on one side and then rotate.   Add full strokes at intermittent cycles in relation to kick count.

Purpose:

Trains proper balance from front-to-back and side-to-side

Trains the ability to press the buoyant chest down to keep the hips up

Trains the balance of 2 or 2 beat kick rate for each stroke

Promotes good rotation technique

Variations:

Variables that can be incorporated into all variations:

        • Lil’ Red Kick alignment board can be essential for training tight streamline bodies as it will accentuate incorrect side-to-side movements Power Bags on the feet will develop kick power and train the kick to stay close to the surface (GIF)
        • Tech Snorkel trains a neutral head position and side-of-mouth breathing (GIF)
        • Power Bags on the calves helps focus on reducing knee bend for a hip-driven kick (GIF)
        • Precision paddle is ideal to improve the EVF catch and holding the water through the forearm
        • KickBand and 1Flexband around the ankles will help power up the kick muscles

 

FRS02-01 Popov

  • Take three strokes then rotate to side, breathe and kick ten times on that side
  • Add drag resistance such as Power Bags or KickBands
  • Add slow finger tip drag on stroke recoveries

FRS02-02 360 T-Press with Freestyle Strokes  (Full Video Link)

  • Take  4 or 6 kicks on the back, and 4 or 6 on the opposite side, then rotate to stomach and take 3 strokes while matching the 2 or 3 kick rate for each stroke

 

FRS02-03 360 T-Press with Freestyle Strokes – add paddles  (GIF)

  • Add the EVF Kit, Precision or Precise paddles to improve Early Vertical Forearm

 

FRS02-04 360 T-Press with Freestyle Strokes – add drag and/or resistance

  • Such as Power Bags or KickBands (to add cardio for kick power development)

 

FRS02-05 Kick Switch (aka 6-Kick Switch)  (GIF) (Full Video Link)

  • Kicking on the side with lower arm extended forward
  • After 12, 10, 8, or 6 kicks, take one strong stroke and switch lead arm
  • This can be used as a progression working from 12 kicks on each side down to a 3 beat kick cycle (3 beat cycle will be a full freestyle stroke)
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