What kicking from the knee is
Kicking from the knee means the leg bends a lot at the knee on each kick, like pedalling, while the thigh barely moves.
It is very common in swimmers who are newer to freestyle, and in anyone kicking hard to keep the legs up.
Why it costs you
A big knee bend drops the thighs into the flow, and on the way back up the shin pushes water forward.
Each kick then adds drag instead of moving you along, and it tires the legs quickly.
How to fix it
Start the kick from the hip with a long, loose leg and soft knees.
The knee bends a little as the leg moves down, then straightens. Keep the kick narrow, inside the width of your body, with little splash.
One drill to try
- Kick on your back with the arms at your sides.
- Keep the knees under the surface, so only the toes stir the water.
- If the knees break the surface, slow the kick down and make it longer from the hip.
How to film it so Llyr can read it
Stand your phone on the pool deck, side-on to your lane, with your feet in the frame as well as your head. Llyr shows you how to frame the shot.
The side view shows the angle at the knee through the whole kick.
Already have a clip? You can import a video you filmed earlier. Read the full filming guide.
What you see in Llyr
When the kick bends a lot at the knee again and again, Llyr names it Knee kick and shows it on a still from your own video.
Its glyph is a shaded angle at the joint, between the leg as filmed and the dashed line it aims for.
The cue to take into your next set is Long, narrow kicks, little splash.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.