Swimmers of all levels can benefit by refining their technique. The freestyle or front crawl is usually a swimmer's fastest stroke. Although legs require a large amount of energy, they do not necessarily produce the majority of propulsion when swimming freestyle. Developing proper kicking technique is crucial to using energy effectively and preventing improper kicking from slowing you down.
Leg Strength
Building strength, flexibility and endurance in the legs is a prerequisite for having optimum kicking technique. Dry-land exercises such as bodyweight squats, lunges and jogging can help increase leg strength and endurance. Using swim flippers and kickboards can also help you build up leg strength and endurance in the pool.
Kick from the Hips
The freestyle kick originates from the hips with a slight bend in the knee, allowing your feet to break the water surface. Kicking with your knees causes a large amount of drag by causing your front legs to dip down below your body. This can be counterintuitive to those who run and cycle because they are accustomed to driving from the knee for strength. Focus on kicking from your hips and don't try to consciously move your knees. A small movement in the knees will occur naturally.
Point Your Toes
Your toes should be pointed straight back from your legs while kicking. Bent ankles can cause additional drag and cause kicks to push water forward slowing you down and wasting energy. Although increasing you ankle flexibility can destabilize you for running, some increase in important for swim performance. Gradually increase your ankle flexibility with static stretches and ankle circles. Be aware of your foot position while swimming and if possible, have a fellow swimmer critique your technique.
Kicking Frequency
It is common to have a two-, four- or six-count kick. This means having one, two or three kicks per arm stroke. Typically, short-distance swims use a four- or six-count kick while longer endurance event use a two- or four-count kick. The optimum number for each event will depend on what feels right for you.
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