FRS09 Category: Freestyle with 1 leg in the Air
Description:
Swim standard freestyle but with 1 leg bent straight upward at the knee. This means that only one leg is kicking for the entire length of the pool.
Purpose:
These drills are ideal to improve and optimize balance, both side-to-side and front-to-back.
Variations:
FRS09-01 Flamingo – 1 leg up bent straight into air (GIF) (Full Video Link)
- Hold one let up and kick with the remaining leg. Allow the upright leg to rotate naturally. Kicking leg will need to kick toward one side then the other.
- Switch legs every lap
- This can also be done with head up and forward
FRS09-02 Twisted – hold 1 foot with the opposite hand
- Hold the upright foot with the opposite hand and kick with the remaining leg. Rotate as much as possible. Kicking leg will need to kick toward one side then the other
- Switch legs every lap