ATW Swim Drills

The Kicking Drill


Kicking Drill with Pro Ironman Triathlete Natalie Barnard


Without a board to aid floatation, the focus is isolation of the upper body and focus on a slight hip rotation to assist the momentum of the legs and ankles whilst kicking.


The head needs to be facing the bottom of the pool to assist hip and bottom lift, which in turn will encourage the heels to be higher up towards the water line. The ankles need to aim to break the water surface with minimal bend from the knees. The movement should originate from the extension and hyper-extension from the hips (scissor-like motion), and a strong but flexed ankle snapping motion.

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