![]() ![]() We will cover the basics of how to do flutter kicks, the benefits of this exercise, and the modifications that can be made to suit different fitness levels.Īdditionally, we will answer frequently asked questions about flutter kicks and provide final recommendations for incorporating this exercise into your workout routine. According to trainers, this article aims to provide a comprehensive guide on performing flutter kicks properly to get the maximum core benefits. Strong core muscles also play a crucial role in maintaining proper alignment of the spine, which can help prevent injuries and chronic pain. ![]() Core strength is essential for maintaining good posture, balance, and stability in all areas of life.Ī strong core can help prevent back pain, improve athletic performance, and even aid in everyday activities such as lifting heavy objects or bending down to pick something up. This exercise involves lying flat on your back with your legs extended straight out in front of you and then rapidly moving your legs up and down in an alternating motion, similar to the fluttering motion of a butterfly's wings.įlutter kicks are a popular exercise for strengthening the core muscles and are often used in various fitness routines and workout programs. Tell us your thoughts on butterfly! Is it a perpetual challenge or one of your favorites? For more technique tips and Swim Workouts, download the MySwimPro app! Start your personalized Training Plan to get daily Guided Workouts customized to your speed and schedule.Flutter kicks are a type of exercise that targets the core and lower body muscles. The freestyle kick flattens out the stroke a lot, giving you the opportunity to feel the power in your pull and relaxed arms on the recovery. Freestyle Kick, Butterfly Arms: This drill is a bit more advanced, and focuses on the power of your pull.Side breathing also keeps your body lower in the water, simulating proper body position and making it harder to fall into less efficient, dolphin-like movement. In contrast, breathing to the side encourages you to press your chest forward, rather than down, as your hand initiates the catch. Forward breathing helps you work on breath timing. Single Arm Butterfly: In this drill, you can breathe either forward or to the side.360 Degree Kicking: During your kick sets, make an effort to kick in all 4 planes of motion: on your front, back and both sides. ![]() Now, let’s put all that information into practice! These are our top 3 drills to improve butterfly technique. Rather than 6×200 butterfly, he may have done 12×100 butterfly, with every other 50 race pace, holding his stroke count and hitting each turn as he would in the 200 fly. Instead, he’s focusing on quality, race pace sets. He is arguably the king of butterfly! And while the 200 butterfly was one of his specialties, Phelps didn’t train 200s fly on repeat each workout. Let’s take a look at Michael Phelps as an example. In the end, all that does is reduce your full potential. The worst thing you can do in butterfly is try to power through a set with poor technique. Technique: The first 2 components don’t matter if your technique isn’t on point.Continue challenging yourself to see ongoing improvements. Once you can swim a 25 butterfly with near perfect technique, move on to a 50, and so on. Progression: Take your time working on technique over short distances and slowly build up to longer swims.in your workouts Or, focus your training on a specific race, such as the 100 butterfly. ![]() Specificity: Break apart the stroke to focus on timing, kick, catch, etc.When it comes to training butterfly, there are three components to consider: Related: How to Swim the 400 IM Like Michael Phelps & Katinka Hosszú ![]()
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