2010. 4. 29. 19:25ㆍ평영
Breaststroke - Single-Leg Kick
There's no doubt about it. Breaststroke is the coolest stroke, and the stroke with the most interesting drills - like single-leg kick.
Why Do It:
Single-Leg Kick has been a favorite drill of some of the
world's greatest breaststrokers - most notably Mike Barrowman, the 1992 Olympic
gold medalist in the 200 breaststroke. It's a valuable drill because it teaches
QUICKNESS and COORDINATION in the legs and feet.
It also makes you
acutely aware of any DIFFERENCES between your right leg and left leg. If one leg
is stronger or more coordinated than the other you'll know it immediately. If
one ankle is more flexible than the other, you'll know it. If one foot kicks
higher than the other, you'll know it. It's also a great drill for helping you
CORRECT these imbalances.
How to Do It:
1. Push off in streamline and start kicking breaststroke with just one
leg. Let the other leg trail behind you, but don't forget to point the toes on
that foot.
2. Take 3 kicks with your right leg- then three kicks
with the left leg.
3. On the next cycle, take 2 kicks with your
right leg- then two kicks with the left.
Then one kick on the right- one
kick on the left- and switch to regular kick to finish the length.
As you
transition from one leg to the other, try to keep going STRAIGHT down the pool.
And after you transition from single-leg to regular kick, keep the kick
small, quick, and compact.
How to Do It Really Well (the Fine
Points):
When you've mastered the 3-2-1 version of single-leg kick, try to come up
with your own variations - like 1 Right/1 Left.
This teaches quickness in
the feet and ankles - and will help you develop a faster stroke RATE when you
swim whole-stroke breaststroke.
One Right/One Left is just one of many
possible variations. You could do 1 Left/1 Right/1 double leg. Or 2 Left/2
Right/2 double leg. You get the idea.
출처: goswim
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