Swim Drills: Kick No Board (KNB)
This drill is important in the development of a streamlined freestyle stroke. The aim here is to keep the body in as straight of a position as possible, reducing drag.
The swimmer pushes off the wall into a streamline and begins to kick. When the athlete needs to take a breathe, they slowly move the head slightly forward and upward to do so OR take a single freestyle stroke while breathing to the side.
Key Points:
Keep the kick light (do not bend the knees)
Don't forget to exhale (do NOT hold your breathe!)
Squeeze the head with the arms into a narrow, streamlined position.
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