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Old 06-01-2018
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Default 2 beat kick drills


I've found that my kick mechanics are the weakest part of my stroke. In particular, I find that most of the time my legs are simply actively streamlining and not truly getting engaged in the stroke. When I actively include the kick in my stroke most of the time it feels forced, and not at all like a natural motion.

I've gone over the 2B kick chapter in Terry's Mastery book, but I still struggle getting my kick right. Can anyone suggest a series of drills that can imprint proper kick mechanics?
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Old 06-01-2018
CoachBobM CoachBobM is offline
Join Date: Jul 2008
Posts: 647

One way to get a feeling for a 2-beat kick is to stand and rotate your body about the axis of your spine while keeping your feet in the same position on the floor. The motion of your legs relative to your body when you do this is very similar to the motion they should be making relative to your core body rotation when you are doing a 2-beat kick in the water.

Another thing you can do, if you have access to water that is over your head, is to do vertical kicking while rotating your body about the axis of your spine, first in one direction and then in the other. If you can eliminate all kicks except the ones that are rotating your body, you will be doing a 2-beat kick.

One of the things people sometimes do that helps them get the feel of a 2-beat kick is to try to swim without kicking. It is virtually impossible to really do this (i.e., not kick), so they end up doing a 2-beat kick.

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Old 06-01-2018
daveblt daveblt is offline
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Join Date: Nov 2008
Posts: 820

A good 2 beat kick also comes from good balance . I think it is easier, at least for me, to think of the upbeat in the back of my mind when I swim more so than the downbeat . When I reach forward and stretch into the spear (with pinky angled slightly down, I had to mention), I think about getting my leg on the same side to just naturally float up and with also a slight stretch out through my toes .That also keeps the body long .Then as I pull body motion assists the downbeat and then vice versa.I also like to keep my legs fairly close together to receive natural body motions and so they also don't splay out with a mind of their own.

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Old 06-01-2018
bx bx is offline
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Join Date: Oct 2010
Location: Bournemouth, UK
Posts: 422

Are your glutes slightly engaged (all the time whilst swimming)?

If not, your kick impulse won't travel up your body.
Or, if you do "inside-out" swimming and use your hips to generate the kick,
the hip energy won't travel down to your legs.


Great article on 2bk by Terry. His advice lives on :)

And this is worth reposting:

Last edited by bx : 06-01-2018 at 09:51 PM.
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Old 06-01-2018
Tom Pamperin Tom Pamperin is offline
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Join Date: Aug 2010
Posts: 712
Tom Pamperin

Swimming with long fins really helped me get the feel of the two-beat kick.

50m with two fins, 50m with right fin only, 50m left fin only, 50m both fins. Kick gently, arms outstretched in front of you for 10m, then slowly start full stroke swimming. You'll start to really feel the kick originating from the hip.

It's the only thing I'd use fins for, but it really helped me.
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Old 06-02-2018
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Thanks for the suggestions. I do have long fins, which I bought for my kick. I’ll report on my progress next week.
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