Working hard but not moving forward... That flutter kick might actually be counterproductive

Hello. This is Nakahara from Raku-Ei Swimming.
When swimming front crawl,
Have you ever felt,
“My legs are sinking...”
“I’m kicking with all my might but I’m not moving forward...”
That problem can often be solved with just a little bit of knowledge about the flutter kick.
Here, I will share some flutter kick tips that beginners can practice immediately, while incorporating some dialogue along the way.

1. Propulsion is “70% arms, 30% legs”

Swimming Beginner
“Wait... are the arms really that important?
I thought I had to kick my legs frantically to move forward.”
Coach Nakahara
“Many people think that.
But in reality, the arms play a 70% role in the front crawl, while the legs play about 30%.”
The legs are not for “moving forward,” but are parts for
stabilizing your posture.
Just knowing this will make your swimming much easier.

2. Splashing kicks are counterproductive

Swimming Beginner
“I was trying hard, thinking that moving them faster would make me go faster...”
Coach Nakahara
“The faster you move them, the more likely you are to move only from your knees.
This just ends up slapping the water and makes it harder to move forward.”
The ideal is
“moving broadly from the thighs, with the knees moving in a whipping motion.”

3. A proper flutter kick is “relaxation + suppleness”

Swimming Beginner
“It’s hard to relax, isn’t it...
I’m afraid I’ll sink if I relax.”
Coach Nakahara
“You don’t need to be completely limp.
Having enough softness to move in a whipping motion is sufficient.”
・Being too tense is no good
・Being too relaxed is no good
Aim for the sensation of moving so that you “blend with the water.”

4. Extend your ankles lightly

Swimming Beginner
“How much should I extend my ankles?
Pointed like in ballet?”
Coach Nakahara
“You don’t need to extend them that much.
A soft extension where your toes are naturally pointing away is enough.”
If your ankles are bent, your knees will also tend to bend, resulting in a kick that just slaps the water.

5. When your flutter kick is refined, your entire front crawl changes

・Body axis is stabilized
・Easier to breathe
・Harder to sink
・Better glide
Front crawl changes just by “understanding the flutter kick.”

■ Summary

• Don’t try too hard with your legs

• Move from the thighs

• Let your knees move in a whipping motion

• Extend your ankles lightly

• Rhythm is everything

Just by being conscious of the points introduced today, your swimming will change surprisingly.