Your backyard pool might not be anywhere near 25-meters in length, have lane lines, or even be suited up with training equipment, but that doesn’t mean you can’t get in a challenging (and joint-friendly) kicking workout – it’s all about shifting your perspective and getting creative.
Don’t have a kickboard? Diana Pimer, an Asphalt Green Unified Aquatics Coach, says there are actually a few different methods you can use to kick – one of which is kicking while holding onto the side of the pool.
“I like to think that kicking requires a forgiving resistance from the water,” Pimer says of the workout method, mentioning you can use it as active recovery or as a main form of exercise. “You are still working against an opposing force to get a workout in, but it is considerably easier on the joints than running or weightlifting.”
Related: I Wake Up at 5 a.m. to Go Swimming – Here’s Why It’s Worth It
Before you hop into the pool, make time for a proper warmup. Pimer suggests 50 jumping jacks, 40 high knees, 30 hip bridges, 20 high knees, and another 10 jumping jacks. Then, give this 10-minute workout curated by Pimer a go.
“For wall kicking, you should definitely switch things up as you go – in swimming it is easy to get repetitive and lose focus. Alternate between flutter kicks and frog kicks [or breaststroke kicks], as well as easy and fast.” Pimer says.
During the flutter-kicking portion, Pimer says the legs should be straight with the toes pointed and a slight bend in the knee. “When doing easy flutter kicks, try not to make a splash. You should feel the water moving on both sides of your legs and feet.”
For the fast flutter kick sets, Pimer notes it’s natural to create some splash behind you, as you’re “moving your legs and feet faster at the surface of the water.”
Finally, when performing frog/breaststroke kicks, Primer says to “snap your feet together toward the surface of the water on the completion of each kick.”
Remember to take rest as indicated – or as you need – throughout this 10-minute kicking workout.
- 20 seconds flutter kick at an easy pace.
- 10 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds flutter kick at an easy pace.
- 20 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds flutter kick at an easy pace.
- 30 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds flutter kick at an easy pace.
- 40 seconds flutter kick at a fast pace.
- Rest as needed.
- 20 seconds frog kick at an easy pace.
- 40 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds frog kick at an easy pace.
- 30 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds frog kick at an easy pace.
- 20 seconds flutter kick at a fast pace.
- Rest for 20-30 seconds.
- 20 seconds frog kick at an easy pace.
- 10 seconds flutter kick at a fast pace.
- Rest as needed.
Whether you’re continuing with your workout or hopping out of the pool, be sure to give yourself a few minutes to properly cool down and stretch after you’re finished exercising.
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