Progression: Freestyle kick version 1

Idea of the drill

The main idea of the exercise in 3 easy steps is to learn to feel the buoyancy of the body in the water, stretch your body into the streamline position, improve your body control and freestyle kick.

Mushroom float.

1. Take a deep breath and hold it.

2. Hug both legs around your knees, round your back, and look down.

3. Let the body naturally floating to the surface of the water.

Streamline float.

1. Gradually extend your arms, legs and point your toes.

2. Stretch your body into the streamline position.

Freestyle kick.

1. The downkick should begin from the hip.

2. Your ankle should be flexed when you return upwards.

3. Keep your feet in relation to the water surface 20 degrees.

4. While performing downkick, keep the angle of attack of the water in the knee 100-120 degrees.

5. At the end of the downkick, the angle of attack of the leg in relation to the torso should not exceed 160 degrees.