Mastering the frog kick is necessary for doing the breaststroke. The breaststroke is the only stroke in swimming where the legs produce more power than the upper body. The ankles, knees and hips all must work together to get the right movement for a powerful frog kick. The kick gets its name from its similarity to the motion frogs use to swim, but it is also called the breaststroke kick.
Prep
Learning to properly execute a frog kick begins on land and then progresses to the pool. Lie face down on a bench with your legs hanging over the sides. Bring your knees toward your shoulders and open them greater than hip-width apart. Twist your lower legs to point outwards like a "V" as you swing your knees outwards. This is the thrust phase. Next, kick your legs back and outwards, slightly above hip level. Bring them together above the bench, which is called the insweep phase. The next step is doing the frog kick in the pool holding the edge.
Original Frog
Learning the motion of the frog kick holding the pool's edge helps, but eventually you have to use it to propel yourself through water. Your legs push your body forward, like oars propel a rowboat. The legs must move simultaneously. Also, turn your feet to point outward before you kick your legs back, just like a frog. Point the toes when you extend the legs. Practice with your hands against your chest as if in prayer.
Modified Frog
The whip kick is a newer version of the frog kick. It requires more flexibility in your knee and ankle joints and it may be more stressful on your knees. However, the whip kick is more efficient. A whip kick moves you forward like a motorboat's propeller instead of like oars. Bring your heels toward your glutes with as little knee bending as possible. Open your knees to hip width and twist your calves outwards. Quickly circle your lower legs down and outwards, then together as you extend your legs. The end position is the same for both kicks.
Progress
Once you learn the basic motions of the kick, it is time to begin a routine. Alternate between 30 seconds of swimming with a 30-second rest. Go slowly and let speed come naturally. Set reasonable goals, such as improving your technique or increasing distance. Each week, increase your distance by ten percent to reach your goal at a reasonable pace. Improve your technique by asking a coach or swim instructor to critique you. Work on fixing one or two mistakes, and then ask your instructor if you are getting better. Do not try to fix everything at once.
Posted in: Swimming