Braden Holloway on building a strong underwater dolphin kick

Summary

In this insightful discussion, a coach shares their philosophy on developing underwater kicking techniques, highlighting the importance of distinguishing between full-body and core-focused kickers. The coach emphasizes progressive training methods, including resistance kicking and targeted drills to enhance efficiency and power. The approach includes personalized assessments, adapting strategies based on individual swimmer needs, and incorporating various training tools like dog collars and fins. The conversation also addresses building comfort underwater, managing kick counts during workouts, and sustaining performance across distances, ultimately showcasing a comprehensive and tailored program for competitive swimmers.

Takeaways

• 🏊‍♂️ Underwater kicking has evolved significantly, and elite swimmers like Coleman demonstrate effective techniques.
• 🔍 Understanding whether a swimmer is a full-body kicker or a core kicker is crucial for developing their underwater kick.
• 💪 Sustainable power is key; swimmers should be able to maintain effective underwater kicks throughout the race without losing speed.
• 📏 Kick progression starts with assessing kick range and proper form, emphasizing the importance of power generation per kick.
• ⚖️ Different swimmers have varying kick rates based on their height, requiring tailored training for optimal performance.
• 📈 Testing and monitoring kick performance throughout the season helps swimmers understand their strengths and areas for improvement.
• 🎯 Resistance training, such as using Power Towers or dog collars, aids in developing stronger and more purposeful kicks.
• 🧦 Aqua Volo socks are incorporated to enhance kick technique and ensure the correct starting position for kicks.
• 📅 Incorporating kick training into regular workouts is essential, maintaining a focus on kick count during various swim sets.
• 🚀 Comfort underwater is built through gradual exposure, focusing on form and control of breathing to enhance performance.

Q & A

What is the primary focus of the underwater kick progression discussed in the transcript?

The primary focus is to develop a sustainable and powerful underwater kick by identifying whether a swimmer is a full-body kicker or a core kicker, and then tailoring the training to enhance their kick effectiveness.

How does the coach differentiate between full-body kickers and core kickers?

Full-body kickers, like Coleman, utilize their entire body in the kick, showing significant movement from streamline to kick, while core kickers, like Michael Phelps, maintain a flatter upper body with more core-focused movements.

What is the significance of sustainable power in underwater kicking?

Sustainable power is crucial as it allows swimmers to maintain effective underwater kicks throughout their races, rather than exhausting themselves quickly and losing speed after only a few kicks.

What tools does the coach use to measure kick performance and development?

The coach uses various resistance tools, such as power towers, buckets, stretch cords, and tempo trainers, to measure kick performance and establish appropriate kick rates.

Why is it important to control the amplitude of the kick?

Controlling the amplitude of the kick is essential to ensure that swimmers are effectively moving water and not wasting energy on short, choppy kicks, which can lead to reduced performance.

How does the coach structure the kick progression throughout the season?

The kick progression starts with lower resistance and more repetitions, gradually increasing the weight and adjusting the rest periods as the season progresses to focus more on speed and efficiency.

What role do dog collars play in the training method?

Dog collars are used to provide resistance while keeping the hips free, allowing swimmers to kick with greater freedom and effectiveness while training underwater.

How does the coach incorporate fin kicking into the training program?

Fin kicking is gradually introduced after building strength through resistance kicking, allowing swimmers to enhance their speed and efficiency in the water.

What techniques are used to build comfort underwater for swimmers?

To build comfort underwater, the coach uses relaxed intervals and focuses on form, gradually increasing the challenge by adjusting intervals and encouraging swimmers to manage their breathing effectively.

How does the coach ensure that kick counts are maintained during workout sets?

Kick counts are incorporated into every set, with specific targets for kicks per interval to maintain focus on efficiency and speed, ensuring swimmers adapt their kicking strategy to achieve optimal performance.