The best (and hardest!) way to improve kicking skill

Triathletes that do not having a swimming background, especially those that have a stronger running or cycling background, often struggle with their freestyle kicking. 

It’s a very different movement than those performed on land, and it requires a type of mobility in the ankles that is often underdeveloped, particularly in those that do a lot of running.
 
While improving the kick can be difficult because of the different physical demands, it is the technical demands that are often most challenging. 

The freestyle kick is not a simple up and down movement from the hips, nor is it a simple up and down movement coming from the knees.  It’s a coordinated whiplike movement that involves movement from both the hip and the knee.  As you may very well know, it can be tough to learn!
 
Let’s take a look at a powerful tool to improve your kicking skill and your kicking fitness.
 

Enter DragSox

DragSox are the commercial name for a mesh netting that is attached to the ankles via an elastic band.  The mesh then covers the entire foot.  If you’ve ever kicked with trainers on (seriously!), it has a similar effect.  There are other commercial options available that are equally effective. 

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The magic of DragSox is that they require you to kick effectively from both the hip and the knee.  If you kick with the knees straight, you won’t go anywhere. If you kick from the just the knees, you won’t go anywhere.  The extra resistance provides you crystal clear as to what works and what doesn’t.

DragSox are also valuable because they help to build specific strength in the muscles responsible for powering your kick.  And unlike fins, DragSox challenge your muscles in a way that also supports more effective kicking skill, while making kick harder, not easier.  You almost always feel better taking the DragSox off instead of worse like when you wear fins.

When it comes to using DragSox, the most effective strategy is to start with very short repetitions, and to kick very hard.  Take adequate rest and then repeat.  The goal is to accumulate a high number of quality repetitions.  The key word is quality so make sure you’re focused on kicking well and then add volume.

Even though your races are likely much, much longer, developing your kicking skills is a lot more effective with short, intense efforts.  By keeping the intensity up, you’ll be executing the whiplike kicking action that DragSox require.  And you’ll be developing the strength you need to power an effective kick. 

After putting in some work, when you take the DragSox off, you’ll find your kicking skill, your kicking speed, and your kicking endurance will be at a new level.

Andrew Sheaff Swim coach

About

Andrew Sheaff has been helping people improve their swimming for over 20 years. He’s worked with everyone from children learning to swim to Olympic medalists to masters triathletes and swimmers. He specialises in helping triathletes improve their swimming skills through online coaching. He is also the author of 'A Constraints-Led Approach to Swim Coaching'. For more information about improving your swimming and to work with Andrew, please visit www.masteringflow.info or www.youtube.com/@masteringflow.