Freestyle kick without breathing with one arm extended holding the kickboard other arm down

Freestyle kick without breathing with one arm extended holding the kickboard other arm down is a common drill in swimming. This drill helps swimmers focus on their kicking technique and body position while limiting the use of their arms. Here’s a step-by-step guide on how to perform this drill:

Equipment:

Get a kickboard. Make sure you are in a pool with enough space to swim without any obstructions.

Body Position:

Hold the kickboard with one arm fully extended in front of you. Keep your body in a horizontal position, with your face in the water and your body parallel to the surface.

Leg Action:

Initiate a flutter kick from your hips. Keep your legs straight and close together. Kick from your hips, not your knees, with a quick and continuous motion.

Breathing:

Focus on maintaining a steady and controlled breathing pattern. Since one arm is holding the kickboard and the other is down by your side, you’ll need to rely on your breath control to sustain your swimming.

Head Position:

Keep your head in a neutral position, looking straight down. Avoid lifting your head too high or burying it too low.

Arm Position:

The arm holding the kickboard should be fully extended in front of you. The other arm can either be at your side or extended forward, depending on your preference and the specific focus of the drill.

Drill Duration:

Perform the drill for a designated distance or time, depending on your fitness level and training goals. As you become more comfortable with the drill, you can increase the difficulty by adding variations, such as increasing your speed or incorporating bilateral breathing.

Focus on Technique:

Pay attention to the quality of your kick and body position. Emphasize a streamlined and efficient swimming posture.

This drill is beneficial for improving leg strength, kick technique, and overall body position in the water. It also helps swimmers develop better breath control and adaptability in different swimming situations. Remember to tailor the drill to your skill level and gradually increase the intensity as you become more proficient.