How to Kick for Triathlon Success
Screenshot from Dave Scott Video, Modify Your Kick for Efficient Freestyle
What is this episode about?
Coach Liz explains and answers Amy’s many questions as to why the kick is important in triathlon and how to do it properly. As a side note, Liz will be doing a freestyle kick class for triathletes April 20, 2024 in Kansas City if interested > Info & Registration here.
Intro 0-4:58
What’s your favorite action movie?
What is the best type of swim kick for triathlon?
Freestyle swim flutter kick. It’s more complicated than it looks, but it is important.
A functional kick won’t make your stroke but will break it. The kick isn’t the driver, but for triathletes, it’s not about propulsion but stability for the rest of your stroke.
Why things go wrong with the kick
Improper body balance is one of the key problems that impact the kick.
Body balance is holding your body in the water in way that you don’t sink. This frees your arms and legs to work so that you can propel forward. Body balance is like a teeter-totter where the lungs are in the center. The head position matters.
Total Immersion - a program that teaches body balance.
What we don’t want to see with the kick
a lot of bend in the knees and hips like you do when you are riding a bike
scissor kick
trying to grab water with the foot
a stiff foot/ankle (lack of pointing foot and toes)
only kicking “down” and forgetting the back half of the kick
What do we want to see with the kick
A more gentle bend through the hips and knees — kind of like a soccer player kicking a ball.
A cue to start learning this is to try the drill described in the video below which involves locking out the legs as a way to interrupt excessive leg/hip bend. Then, to engage the back half of the kick, imagine a string attached to the back of your thigh and someone pulling that leg up towards the sky.
Why does the kick matter in triathlon?
Conservation of energy
In a triathlon, the goal is to save the legs for the bike and run and conserve energy so the number of kick beats is less for distance swimming than for shorter distances.
The number of beats per arm cycle/stroke for a triathlon is 2 beats
1 "arm cycle" = 2 arm strokes. One right arm, one left arm.
Check out this great video of Katy Ledecky's two-beat kick.
Stable platform for your stroke
The distance swimming kick is more about creating a stable base for the hips, trunk, and arms to power the propulsion. Swimmers don’t have a solid base of support from the ground like runners do, so the kick provides that for us. Check out our cast, where we dive into the importance of mid-back rotation in swimming.
Helpful Tools for Practicing Kick
Fins force the foot into a more plantarflexed (pointed foot/toe) and can help athletes learn to correct an improper frog kick. They help practice good technique for the kick but also allow you to focus on other components of swim form.
A wetsuit or wetsuit shorts help you find balance and help your legs float. It is a good tool to help you practice technique with your kick.
Coaching and instruction for triathlon freestyle kicking is available with Liz’s clinic coming to KC on April 20, 2024. Register.
Take home message
Consider your kick! We triathletes like to ignore it but it affects how we produce power in our entire stroke. If you are stuck in your swimming progression, the kick might be something to consider.