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David Marsh, 2012 US Olympic Team Assistant Coach and 12x NCAA Championship Coach at Auburn, presents the Thumper Kick drill to emphasize all of the hip muscles that are used for a powerful kick.
The Thumper Kick drill consists of the swimmer raising a leg out of the water as high as possible, then slamming it back into the water as hard as you can, alternating legs. The goal is for the swimmer to engage the glutes and using the back muscles to get the legs high out of the water.
Bill Wadley and Bill Dorenkott, Ohio State Head Men’s and Women’s Swimming Coaches, have coached 118 NCAA Champions. In this video, they present the Underwater Dolphin Kick Drill that will improve your times.
When doing the Underwater Dolphin, it is important that you have a tight body line and keep your body in one plane of water. Coach Wadley instructs to keep the hands, head, hip and heels all in one line and make sure to snap the kick from the core. The goal is to keep the chest and head still, so the kick comes from the rib cage down.
Coley Stickels, 14x NCAA All-American with the University of Arizona, presents the Triple Threat Drill. This drill focuses on increasing hand speed and working on the timing and rhythm of your stroke.
The Triple Threat Drill starts off with the athlete pushing off the wall with a flutter kick and breaststroke arms. The head is to be above the water for the first three strokes, with the athlete continuing to flutter kick. Next the athlete goes into normal breathing breaststroke for three strokes. Coach Stickels emphasizes to maintain your tempo throughout the drill with the flutter kick.
Ray Looze, Indiana University Head Women’s Swim Coach and the Coach of 5 Big Ten Championships, presents a great demonstration of a Backstroke finish with two of his All-American athletes. The common element in a great finish is to continue kicking until you reach the wall.
The first athlete finishes with a dolphin kick on her last stroke into the wall. This allows an athlete to get one more push for the wall and can mean the difference between taking first or second. The second athlete continues to flutter kick all the way to the wall. Coach Looze explains that one of the common errors in finishing is not keeping your kick going all the way until you actually touch the wall.