🏊♀️ It's Essential After All! Posture and Kick | 3 Major Points to Dramatically Change Your Swimming!
Hello. This is Ito from Kids Core Academy (KCA).
In today's article, we will delve into "posture" and "kicking," the most fundamental and important themes in swimming.
Whether you are a beginner swimmer or someone continuing to train in Masters,
are you struggling with thoughts like "my times aren't improving" or "my posture isn't stable"?
Don't you have those worries?
Actually, the cause is almost alwaysthe overall balance of "posture and kick" rather than a part of your form.
In this article, I will explain the "three points" that I convey in actual lessons and video analysis as simply, yet as "deeply," as possible.
■ Posture and kick determine everything about your swimming
In improving your swimming, there are various elements such as form, breathing, and strokes, but the foundation for everything is "posture" and "kicking."
No matter how much you refine your strokes, if your posture collapses, resistance increases.
No matter how much you rotate your arms, if your kick is weak, you won't move forward.
Conversely, if youalign your posture and kick, your swimming will naturally fall into place.
Continuing to practice while ignoring these two is the same as building a house without laying a foundation.
Preparing to move "straight" underwater is the part you should spend the most time on.
🥇 Point 1: Feel the water surface.
The first point is "feeling the water surface."
At first glance, it sounds like a sensory term, but it is actually a very concrete awareness.
The ideal posture is like "a boiled egg floating just at the surface of the water."
A "just-touching feeling" where your back and hips are slightly touching the water surface.
By swimming while maintaining this sensation, you canminimize body buoyancy and flow resistance.
Whether it's kickboard drills, swimming, or pulling, what you should be conscious of is the "positional relationship between your back and hips."
Always feel how your body is in contact with the water surface.
Once you can do this, you will gain the sensation of "riding" the water, and your entire swimming style will change to become more supple.
🥈 Point 2: Kick as hard as you can.
The next important thing is to "kick hard."
This is not about muscle training, but about "how to create propulsion" itself.
For example, suppose you swim 4000m in one practice session.
In a 25m pool, that calculates tokicking off the wall 160 times.
In other words, it's like naturally completing 160 squats.
Moreover, because you perform this in the pool by coordinating your whole body, it is not just muscle training, but
practice in using your core, hips, and thighs as one unit.
It is a real waste to "kick off the wall casually" without being conscious of this.
Every time you kick off the wall, think, "Right now, I am creating propulsion."
The accumulation of each and every one of those times will change your swimming to be stronger and more beautiful.
💡 Points:
・Coordinate your glutes and thighs at the moment of the kick
・Maintain the longest possible streamline
・Kick with the same intensity every time
Just by following these three points, the quality of your kick will improve significantly.
🥉 The 3rd Point: Kick Deep.
The final point is to "kick deep."
Many adult swimmers, in particular, misunderstand this.
"Kicking deep" does not mean "sinking."
In reality, kicking at the correct depth leads to stability in your posture.
▶️ Why kicking deep increases propulsion
In the three strokes of butterfly, breaststroke, and freestyle,
kicking deep allows you to firmly "grab" the water.
You cannot push water with a shallow kick that only splashes with your lower legs.
By kicking deep, you learn to move from your hip joints,
and the "sensation of pushing" the water becomes ingrained in your body.
As a result, power from your core is more easily transmitted to your legs, stabilizing your swimming.
▶️ For backstroke, sink your hips
Backstroke is a little different in its approach.
The "position of your hips" is more important than the depth of your kick.
If your feet rise higher than your hips, your kicking range decreases and your propulsion drops.
Sink your hips slightly and kick firmly from your hip joints.
This naturally creates the rhythm unique to backstroke.
💭 Having your own personal goals
Many people in club or team practices
tend to focus on external goals like "keeping the cycle" or "hitting target times."
While that is certainly important, it alone will not improve the quality of your swimming.
Taking it a step further, setting your own personal goals is crucial.
"Today, I'll push off every wall with full effort."
"Today's practice, I'll focus on the 'water-gripping' sensation."
Small goals like that are perfectly fine.
By continuing this, your form will become your own.
Swimming is not just a "sport of swimming," but a "sport of cultivating sensation."
🌊 Those who master posture and kicking master the water
Finally, let's summarize the three points once more.
1️⃣ Feel the water surface.
2️⃣ Kick strongly no matter what.
3️⃣ Kick deeply no matter what.
They all look simple, but consistency will definitely make a difference.
Even if you can only focus on them for a short time during practice, that accumulation will change your form.
And just by being conscious of these three things,
your swimming will definitely become lighter, smoother, and faster.
The "lack of resistance" you feel in the water—that is proof of correct posture.
The "sound" of pushing the water—that is proof that you are kicking strongly and deeply.
Starting today, please try incorporating these "3 points of posture and kicking" into your practice.
I am sure that in a few days, the way you feel the water will be completely different.
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