Happy Friday!

Who doesn’t like a good kick set?

Most people.

Why?

‘Cause kicking’s hard.

Kicking is extremely taxing because the majority of your large muscle groups reside in your lower body. Large muscle groups require a lot more oxygen and energy to sustain.

So, how do you get better at kicking? Do you simply just need to kick more?

You can.

Or you can cross train.

How to Improve Your Kick Besides Kicking

Tip #1: Lift some weights.

Depending on the type of kick you want to improve (dolphin vs flutter vs breaststroke), you’ll need to add certain lifts to target certain kicks. In general, squats are a great overall lift to add to your strength program and deadlifts are great for dolphin kicking.

Tip #2: Add a different form of cardio.

Swimming’s great, but adding cycling or running can improve your muscular endurance in your glutes, quads, hamstrings, and calves in ways that swimming can’t do.

Tip #3: Mobilize those joints.

Having adequate amount of joint mobility (and tissue extensibility) is so important when it comes to power generation and optimizing muscle performance.

If your ankles are stiff, do you really think you’re getting the most out of each kick?

Stiff Back?

Your hips, knees, and ankles aren’t the only joints that need adequate mobility when it comes to kicking. Here are 3 mobility exercises to do to loosen up your back.

💥Year End Sale💥 

Don’t wait until the New Year to get back on track with your fitness goals. I’m going to help you get started NOW.

Get 20% Off 1-on-1 personal training programs and online swim coaching with code MERRY20

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Have a FANTASTIC weekend.

Until next time,

Sandra

PS - Need customized strength coaching or swim coaching from someone who’s personally recovered from 10+ injuries and surgeries, and helped many others recover from the same? Sign up for 1:1 coaching with me.

PPS - If you were forwarded this email, go sign up for the newsletter so you never miss an issue of The Swimmer’s Doc Newsletter