0 1

The focus of kicking practice is to keep the knee and ankle joints flexible and relaxed when kicking. Feel the strength of the waist and hips. Push your body hard and drive your thighs. The calf is like a whip.

02

Lie down by the pool. Do thigh-driven calf kicking exercises, and the kicking range should not exceed 30 cm. Kicking should be small and high frequency, commonly known as hitting.

03

The difficulty of freestyle leg is to realize that the thigh of the body drives the calf. The solution is to sit in a chair, try to lift your thighs and keep your calves still. The thighs are raised alternately, and the calves remain motionless. Lift your calf and keep your thigh still. Feel the difference between these three States, and you will know what thigh drives calf.

04

At first, you can draw water with your straight legs. Keep your thighs and calves in a straight line. If you feel your legs are straight, just hit them up and down. But what should be relaxed at this time is the ankle joint, because if you keep your toes straight all the time, it is easy to cramp.

05

Next, practice drawing water, strengthening hip joints, and relaxing feet and ankles. Kick water alternately with your feet. When drawing water, hit it hard when you get off, and relax when you get on.

06

The range of water should be kept about 30 cm between your feet. After the instep is attached to the water, press down evenly. Don't lift your legs too high, just stick your instep to the water.

07

Help the board draw water. When the practice of drawing water from the basin wall is completed. You can hold the floating board gently with your hands and practice kicking in the water. If you can swim easily, at least the basic movements are qualified.