How To Improve Flutter Kicking in Freestyle

For most swimmers, learning to flutter kick with correct technique and enough endurance is a demanding task mentally and physically.  Both young and older swimmers alike often get frustrated and either resort to using fins, accept their limitations with kicking or train to improve their flutter kick capacity. I hope for you it's the 3rd choice.  Embrace the challenge!

What is correct flutter technique? 

1. Kick originates at the hips and stabilized by the core.
2. Ankles are loose and the legs remain long.
3. Limited bend in the knee, mostly a "soft or subtle" knee bend.
4. Avoid the "wide" scissor kick that increases form drag, slows the rate and tempo of the kick.
• see photo below
5. The upbeat and down beat should be balanced in amplitude, and be within the contour of the body.
6. Strong lower core, hips and legs allow for adequate force production.
7. Rhythmic hi-tempo of the kick should be maintained for progressively longer durations.

Flexible, long leg & soft knee bend!

Wide or excess scissor kick

Dropped or excessive bend in knee

Some quick ideas to focus on in the pool and dryland.

1. Flexibility training in the ankles and hips (stretching & foam rolling)
2. Core training to help secure the ribcage to the pelvis in a neutral spine (no excess curve in the lower back). 
1. see video below (90/90 deadbug exercise)
3. Strength in the thighs, hips and core (squats, lunges, jumps)
4. Improved endurance capacity (500-800 yard repeat kick sets)
5. Limit fin work for 6-8 weeks to allow for neuromuscular learning & conditioning affects of th flutter kick.

Source: 
1. www.wvwaquatics.com/documents/FasterKicks_and_25s.pdf
2. saycoperformance.com : Why I dislike "flutter kicks"
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.