When swimming, move your legs by kicking your ankles while keeping your feet relaxed and floppy. This generates propulsion and helps maintain body position in the water.
Here's a breakdown of how to move your legs correctly while swimming, specifically focusing on the freestyle leg kick as illustrated in the reference material:
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Keep your ankles and feet relaxed: This is crucial for efficient kicking. Imagine your feet as extensions of your lower leg, moving fluidly with each kick. Avoid stiffness, as this creates unnecessary drag and reduces power.
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Kick from your hips: The power for the kick should originate from your hips and core, not just your knees. This ensures a more efficient and powerful kick.
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Relatively small, rapid kicks: Avoid large, splashing kicks that create drag. Focus on smaller, quicker movements. The goal is to generate thrust, not create a water show.
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Point your toes (slight plantar flexion): While keeping your ankles relaxed, slightly point your toes. This helps streamline your legs and improve propulsion.
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Maintain a streamlined body position: Ensure your body is as horizontal as possible in the water to reduce drag and make your kicking more effective. Rotate your body slightly from side to side with each stroke.
In summary, effective leg movement in swimming involves relaxed ankles and feet, a kick originating from the hips, relatively small and rapid kicks, and a streamlined body position. These factors combine to create propulsion and maintain optimal body alignment in the water.
