"Overtaken at the very end again..." That frustration can change just by adding this to your practice menu.
Hello everyone, it's Yoshi, the Flipper President!
"Swimming in a pool"
Do you think that's the only way to use a pool?
Among all the things in there, that "wall" you always casually touch or kick off of is actually an incredibly useful training tool!
As for training using the wall, wall kicking practice is something those in the know are aware of, but it tends to become the same routine. It's actually surprisingly deep.
What's more, you can try it starting tomorrow and it's highly effective.
I'd be happy if you thought, "Oh, I didn't know you could use it like that!" Read until the end and try incorporating at least one of these into tomorrow's practice menu!
First, I want you to know the special nature of "wall kicking"
It's obvious, but usually when you swim in a pool, you inevitably hit a wall every 25m or 50m, right?
"Today, 500m, 1,000m... no, let's go for it, 2,000m! I'm going to swim a long way!"
If you have a day like that, you can certainly keep swimming for a long time without stopping, but there is always a moment where movement stops and a short break occurs.
Even when turning, your kick is interrupted for a split second.
But what about wall kicking?
You can keep kicking forever.
Unlike running or cycling, this is actually a very precious thing in the water.
If you're running or cycling, you can keep going for hours, but in swimming, it's physically difficult to "keep kicking forever," isn't it? You always hit a wall somewhere, and the movement is interrupted once.
"Stopping at a turn is just for a split second, right?"
You might think that, but whether or not your muscles get a split-second rest makes a huge difference in terms of the load.
"Oh no! I'm going to miss the train...!" When you have a long distance to the station, even if you're rushing and jogging, haven't you ever wanted to walk for a bit in the middle?
Even for just that amount of exercise time, you feel the strain if you don't rest for a moment. In swimming, without realizing it, even if you don't put your feet on the floor, you are resting the muscles used for kicking every time you turn.
So, by turning those characteristics to your advantage, wall kicking becomes incredibly useful for purposes like improving cardiovascular function, building leg endurance, flushing out lactic acid, or using it for diet and rehabilitation.
When you think about it, exercise bikes are excellent training tools because you can keep pedaling continuously. Wall kicking is basically the underwater version of an exercise bike.
[Super Important] The fundamental prerequisite common to all patterns
"So how should I use it?"
"There aren't that many variations of wall kicking, right?"
You might be thinking that, so I will introduce various types of practice methods from here on, but there is one thing you must absolutely follow for every menu.
"Always maintain the basic posture!"
Based on the ideal streamline posture I have explained many times, let's make sure to always maintain good form while performing it.
If you do it with broken form—such as arching your lower back, rounding your back, or letting your kicking position waver—the effectiveness will be more than halved, and you risk developing bad habits or getting injured.
As I always say, let's practice while constantly being aware of your streamline, abdominal pressure, and pelvic position.
Now, let's take a look at the three patterns!
Pattern 1: Thoroughly training leg endurance and cardiovascular function
Basic method
Simply put, hold onto the wall and keep kicking.
It's simple, but it's incredibly tough.
Many people have probably done this by now, but for someone doing it for the first time, it's a very interesting way to use the pool that isn't just "swimming back and forth normally."
Within that, you can obtain various training effects by changing how you structure your sets.
■ 3 Applied Menus
1. Tabata Training
20 seconds of all-out kicking -> 10 seconds rest x 8 sets
This is the classic of classics. Wearing fins to increase the load is also an option.
It's already tough by the 4th set, let alone the 8th, and the end is truly hell, but the sense of accomplishment after finishing is incredible!
2. Ogita Protocol
[5 seconds of "all-out" kicking → 10 seconds rest × 5 sets] × 2 rounds
Based on Tabata, this is a short-distance specialized training developed by Professor Ogita of our National Institute of Fitness and Sports in Kanoya.
Since you only have to push yourself for 5 seconds, you need to exert significantly higher load and output than in Tabata, so give it your all to maximize both your rotation speed and power accordingly.
If you have trouble pushing yourself to the limit on your own, it's also an option to wear fins to increase the load.
Between the first and second round, you can take a break of around 2 to 3 minutes until your breathing settles down.
Since you have to get into top gear in an instant, it also serves as training to enhance your nervous system. People who are bad at sprinting may find this difficult and might not get enough training effect, so let's be more conscious about increasing your explosive power.
③ Long Wall Kick (10-minute challenge)
Take the plunge and keep kicking for 10 minutes without stopping!
Did you think, "10 minutes?!"
But you're only surprised because you don't usually do it; if you really try, you can actually do it. Unlike before, it's not about going all-out, but rather dropping the pace and continuing endlessly.
It might be easier to understand if you imagine training on an exercise bike. It's also perfect for cool-downs or active rest days.
How was it?
Wall kicking is an excellent training method that allows you to work on all elements in the pool, including improving endurance, enhancing explosive power and strength, and even aerobic exercise!
Also, when doing these menus with wall kicks, a snorkel is essential as much as possible.
The reason is that every time you lift your face to breathe, your posture collapses or your kick weakens, which lowers the quality.
With a snorkel, you can focus on your posture and kick without worrying about breathing. The effect is completely different.
It's surprisingly different, so I recommend wearing a snorkel as much as possible. If you don't have one, try to be conscious of minimizing any swaying during your breathing motion.
Pattern ②: Wall kick + turn for "quick and compact"
The goal of this practice
This is a practice of turning quickly while in a state of gaining propulsion from wall kicking.
What if you were to do the turn motion leisurely...?
You'll crash into the wall (lol)
That's why "quickness" is naturally required. And because it's at close range, "compactness" is also necessary.
In other words, it's the best practice for refining the rotation phase of the turn motion.
If you actually try it, you'll realize that turning while generating momentum toward the wall is much harder than you'd imagine. If you're too relaxed, you'll literally crash into it (laughs).
I've actually seen someone drop their heel onto the pool deck doing this before... *cries*
More practical: Focus on the start of the swim
I've explained turn movements phase by phase in other articles before, but a turn isn't just about the rotation, is it?
The subsequent swim-out phase is also a vital part of the "turn."
That's why I also recommend this menu👇
All-out wall kick → Turn → 25m (or 50m) dash
By starting with a wall kick + turn, you can drill this sequence into your body:quick movement + compact rotation + efficient wall-push postureinto your muscle memory.
No matter how fast your swim phase is, if you fumble the turn, it's all for nothing. In short-course swimming, proficiency in this drill directly impacts your times for events 50m and longer.
Variations by distance
For 100m/200m swimmers
All-out wall kick dash → Turn → All-out swim
Focus on speed and train your body to feel that sudden acceleration. For 100m and 200m swimmers in particular, this turn dash from an all-out wall kick is essential.
For 400m and longer swimmers
Rhythmic wall kick without over-tensing → Turn → Fluid, calm swim-out
Focus on tempo and rhythm. Instead of using brute force, it's better to practice entering the turn quickly and transitioning smoothly into a calm, efficient swim-out.
Pattern 3: Pushing yourself to the limit with a final wall kick after the touch
Basic concept
After finishing a swim set,as soon as you touch, do an all-out wall kick!
Don't think, "I'm done swimming," but rather, "It's not over yet! 20 more seconds!" and push yourself.
This is difficult with a monofin, but it's perfectly possible with bare feet or bifins. Even with a monofin, it's a good idea to take the fin off immediately after touching and do a wall kick while you're still out of breath to push yourself to the limit.
Key points for choosing the right approach
When combining with LT-based training (training that pushes muscular endurance)
If you are already doing LT training with dash-based work, I recommend doing 20-30 second all-out dashes until your legs, which are already failing, feel like they are completely exhausted and won't move anymore....
The point is to keep going until you feel like "I really can't do it anymore... my legs won't even twitch...."
When combining with VO2max enhancement training (training that pushes cardiorespiratory function)
If you are combining this with a menu that is harder on your cardiorespiratory system than your muscles, I recommend doing 3-5 sets of 5-10 second all-out dashes with about 10 seconds of rest at the end to put a heavy load on your muscles and generate lactic acid.
After pushing your heart and lungs to the limit during the main set, you push your muscles to the limit as a final finisher... it's perfect for those who are gluttons for punishment. (lol)
It's important to use these differently depending on your goal, isn't it?
Come on, let's try it in tomorrow's practice!
The three patterns introduced today are all menus that allow you to expand the scope of your training using something as familiar as a "wall."
Looking back...👇
Pattern 1: Endurance and Cardiorespiratory Enhancement
Tabata, Ogita Protocol, 10-minute challenge. Snorkel required!
Pattern 2: Improving Turn Technique
Polishing speed and compactness. Practical training that includes awareness of the breakout.
Pattern 3: A Finisher for Pushing Your Limits
A final sprint after the main menu. Choose between LT-based or VO2-based depending on the goal.
The one thing that is important in all of these is maintaining your posture.
Please do these while being conscious of your hips, back, and kick position.
"Today's practice is getting a bit monotonous..."
"I want one more trick up my sleeve."
When you feel that way, try incorporating wall kick training.
Use the pool more freely, more enjoyably.
You're looking forward to tomorrow's practice now, aren't you?
So, thank you for reading this far once again!
If you found this content good or interesting, I would be happy if you could support me with a "Like❤️," "Follow✅," "Share♻️," or "Tip💙"...!
Also, if you have any impressions after actually trying it, or any personal experiences like "I used to do this!", please let me know in the comments section!
See you next time!
Bye for now!
Finswimming Specialist
Finfish President Yoshihide Sekino
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