Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
Getting the backstroke kick right can be very challenging. In this installment of #swimisodes, World Champion Junya Koga first shows you what a typical backstroke kick technique with too much knee bend looks like, causing an increase in the frontal drag slowing you down. Then, using an elastic band above the knee, Junya demonstrates a more correct and faster technique of backstroke kick using less knee bend and a lot of power derived from the hip flexors and relaxed, loose ankles. To kick properly and to avoid the temptation of over bending the knee to get more power out of each kick, Junya and Olympic champion Roland Schoemann demonstrate two important dryland exercises that help increase the flexibility of the ankle. Achieving such flexibility with loose and relaxed ankles is one key qualities needed to develop a faster backstroke and freestyle kick with a tighter, narrower kick.
We use the Finis Ankle Strap in a variety of ways at our Race Club camps to improve kicking technique. When you first try using the elastic band you may get frustrated by the slower speed of your kick. Be patient and continue to work on ankle flexibility with this narrower technique of kicking. Eventually you will see your kicking speed and, more importantly, your backstroke speed begin to increase. Using the flick kick and freestyle kick dryland exercises, you can see great improvement in your ankle flexibility occurring within weeks. The technique of kicking with less knee bend takes time and practice to perfect.
Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)
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THE RACE CLUB
Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.
The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.