READER RESCUE
Reader Alan Vamplew wants some land-based swim drills to improve leg kick
“Resistance exercise is really important for bone health”
Q I’m 71 years old and keep very active despite having bilateral hip replacements. I can comfortably swim 40 lengths freestyle of my local pool but it’s virtually all arms as I have next to no leg kick. Can you recommend some land-based drills/exercises to improve my leg kick? Alan Vamplew
A Firstly, fantastic that you’re keeping so active. Resistance exercise is really important for maintaining your bone and connective tissue health. And the following exercises will not only help to develop your swimming leg kick, but will also help to maintain your strength and stability.
LAND-BASED
Single leg balances Standing on one leg, squeeze into your glutes and slowly raise your other leg behind you, bring it back down and raise it in front of you, back down and out to the side. Use a wall for support if needed initially. To increase the challenge try standing on a cushion.
Glute/hip matrix With good upright posture, standing on one leg, lift your leg behind and complete five glute squeezes at the upper range of movement. Then lift the leg back and to the side at 45° and repeat the five squeezes. Next, lift the knee into a front high knee lift and back down. Finally, with your leg straight, toes pointed, draw a hip circle outwards from front to back and then back to front. This can all be done lying on your side with a mini band around your ankles to increase the resistance loading.
Step up into high knees Stand in front of a bottom stair with a wall or banister for support. Place your right foot firmly on the first step. Step upwards with your left leg and keep lifting your leg into a high knee lift, hold and balance before stepping back down again. Focus on alignment and control rather than speed. Repeat x 5, change legs.
KICK DRILLS
If you can do these wearing swim fins, you’ll develop more propulsion, but if uncomfortable just practise without. Set small targets, i.e. kick drill 5m to 10m, then swim the rest of the length.
Kick on your back Push off holding a kick board flat on your thighs. Kick with relatively straight legs and relaxed ankles. The float shouldn’t bounce up and down if you’re kicking from your hips rather than your knees.
Side kick drill Push off, one arm extended in front of the other, relaxed on your side, with your body at around a 45° angle to the water. Again kick with long legs rather than from your knee. This can then be built into 6,1,6 and 6,3,6 side kick drills, i.e. 6 kicks on one side, take stroke onto the other side and then 6 kicks on that side.