FRS02 Category: Intermittent Strokes Between Kicking Cycles
Description:
Kicking from the side with lower arm extended in streamline (head in alignment with arm on bicep). Take a set number of kicks on one side and then rotate. Add full strokes at intermittent cycles in relation to kick count.
Purpose:
Trains proper balance from front-to-back and side-to-side
Trains the ability to press the buoyant chest down to keep the hips up
Trains the balance of 2 or 2 beat kick rate for each stroke
Promotes good rotation technique
Variations:
Variables that can be incorporated into all variations:
- Lil’ Red Kick alignment board can be essential for training tight streamline bodies as it will accentuate incorrect side-to-side movements Power Bags on the feet will develop kick power and train the kick to stay close to the surface (GIF)
- Tech Snorkel trains a neutral head position and side-of-mouth breathing (GIF)
- Power Bags on the calves helps focus on reducing knee bend for a hip-driven kick (GIF)
- Precision paddle is ideal to improve the EVF catch and holding the water through the forearm
- KickBand and 1Flexband around the ankles will help power up the kick muscles
FRS02-01 Popov
- Take three strokes then rotate to side, breathe and kick ten times on that side
- Add drag resistance such as Power Bags or KickBands
- Add slow finger tip drag on stroke recoveries
FRS02-02 360 T-Press with Freestyle Strokes (Full Video Link)
- Take 4 or 6 kicks on the back, and 4 or 6 on the opposite side, then rotate to stomach and take 3 strokes while matching the 2 or 3 kick rate for each stroke
FRS02-03 360 T-Press with Freestyle Strokes – add paddles (GIF)
- Add the EVF Kit, Precision or Precise paddles to improve Early Vertical Forearm
FRS02-04 360 T-Press with Freestyle Strokes – add drag and/or resistance
- Such as Power Bags or KickBands (to add cardio for kick power development)
FRS02-05 Kick Switch (aka 6-Kick Switch) (GIF) (Full Video Link)
- Kicking on the side with lower arm extended forward
- After 12, 10, 8, or 6 kicks, take one strong stroke and switch lead arm
- This can be used as a progression working from 12 kicks on each side down to a 3 beat kick cycle (3 beat cycle will be a full freestyle stroke)