Swimming Ankle Strength and Flexibility

In this article, we’ll provide advice, exercises, hacks and tips as an introduction to the benefits of good swimming ankle strength and flexibility.

The benefits of good swimming ankle strength and flexibility

Having good swimming ankle strength and flexibility is a key attribute to having an effective leg kick.

Strong and flexible ankles can help a swimmer to produce more effective propulsion.
It improves the swimmer’s ability to exert more force through their lower limbs.
Strong and flexible ankles produce backwards propulsion instead of downwards propulsion.
It enables the feet to be placed in a more streamlined position, thus reducing drag.
Developing good ankle strength and flexibility also helps improve a swimmer’s stability.
It helps to improve a swimmer’s power while performing a push-off the wall during turns.
It also helps to improve a swimmer’s speed and efficiency while performing underwater dolphin kicking.

We have produced a related article on underwater dolphin kicking. Which you can view by clicking this link: underwater dolphin kicking.

Ankle positions for an effective leg kick

Freestyle, backstroke, butterfly and underwater dolphin kicking

Freestyle, backstroke, butterfly and underwater dolphin kicking all require the ankles to be in a pointed, plantar flexion position, during all phases of all of these strokes.

Breaststroke

Breaststroke requires a wider range of ankle flexibility and rotation than the other strokes.

It requires the ankles to be in a pointed, plantar flexion position during the glide phase of the stroke.
It also requires the ankles to rotate to approximately 90 degrees during the propulsive phase of the stroke.

How to improve ankle strength and flexibility

To improve ankle strength and flexibility requires a swimmer to develop the muscles and tendons supporting their ankles and calves.

With a little effort and perseverance, it’s possible for a swimmer to relatively quickly make small improvements to their ankle strength and flexibility.
This can have a big impact on the efficiency of their leg kick.
Listed below are some practical steps a swimmer can take to improve their ankle strength and flexibility.

Pointing toes slightly inwards

Pointing toes slightly inwards can help relax the ankles and improve flexibility.

Use swim fins

Training with swim fins (short fins) is a great way of increasing a swimmer’s ankles strength and flexibility.

For example, using swim fins while practising vertical kicking, is a great drill for increasing a swimmer’s ankle flexibility.

We have produced a related article on training with swim fins. Which you can view by clicking this link: training with swim fins.

Use a kickboard

Another effective way of increasing ankle strength and flexibility is to use a kickboard.

A kickboard allows a swimmer to isolate their legs
This enables them to develop a stronger leg kick
This helps to increase their ankle’s strength and flexibility.

We have produced a related article on training with swim fins. Which you can view by clicking this link: swim training with a kickboard

Practice kicking more often

For some swimmers who have an ineffective leg kick, the best way of improving their ankle strength and flexibility may be to just practice more kicking.

Swimmers should regularly practice kicking drills.
For all strokes, including underwater dolphin kicking.
A favourite kicking drill with our swimmers is streamlined kicking on their back.
Sometimes we alternate these sets.
One set with and the next set without swim fins.

We have produced a related article on freestyle kicking: improving the technique. Which you can view by clicking this link: freestyle kicking: improving the technique.

Introductory ankle strength and flexibility exercises

Ankle strength and flexibility exercises should be a standard part of a swimmer’s land/dryland training programme.

We have provided examples of our favourite introductory ankle strength and flexibility exercises.
These can be performed on the poolside/deck, in the gym or at home.
Please ensure when performing these exercises that they are carried out in a safe place.
If performed on the poolside/deck, ensure it’s away from the pool’s edge.
Swimmers should start these exercises very slowly.
They should always be performed slowly and smoothly.
If a swimmer experiences any pain while performing these exercises, they should stop immediately.

Sitting on your ankles

This is an effective introductory ankle strength and flexibility exercise.

The swimmer kneels on a kickboard or a mat, with the bridges of both feet flat on the floor.

They then slowly lower their buttocks down, until they are sitting on their heels.
Swimmers should start off sitting on their heels for approximately 15 seconds.
Before raising their buttocks, to resume the starting kneeling position.
Swimmers should repeat this exercise initially 4 times.
As the swimmer becomes more comfortable performing this exercise, they can slowly increase the sitting time and the number of repetitions.
To develop increased flexibility, the swimmer can very slowly lean back while sitting on their heels.
They can use their hands as support, to very slowly walk them back to increase the stretch.
To develop increased flexibility still further
The swimmer can place their legs and feet wider so that they sit directly on the floor.

Ankle stretch exercise

This is another effective introductory ankle strength and flexibility exercise.

The swimmer sits on the ground with their legs fully outstretched in front of them.

They then bend their right leg, bringing their right foot to the top of their left thigh (quad).
The swimmer then grabs hold of the toes of their right foot with their left hand and proceeds to stretch their toes into a pointed, plantar flexion
They should hold this position for between 20 to 30 seconds.
Swimmers should repeat this exercise initially 4 times, 2 times on each foot.
As the swimmer becomes more comfortable performing this exercise, they can slowly increase the number of repetitions.

Ankle flex exercise

This is a great exercise for improving ankle strength and flexibility.

Ensure the swimmer is sitting upright, with their legs fully outstretched touching the floor, preferably sitting on a kickboard or a mat.

Ensure the swimmers have their legs together and their toes pointing away from them
They should be trying to touch the floor with their toes (plantar flexion position)
Ensure they hold this position for ten seconds.
Now ask the swimmer to flex their feet and point their toes towards their shin as far as they will go.
Holding this dorsiflexion position for ten seconds.
Repeat this drill 10 times.
Once this exercise has been mastered, swimmers can add resistance to this exercise, by performing it using a TheraBand.

Ankle rotations

This is a great and simple exercise for improving ankle flexibility.

From either a standing or sitting position.
The swimmer should lift their right leg and rotate their right foot in a clockwise direction for 15 to 20 complete rotations.
Then the swimmer rotates their right foot in an anti-clockwise direction for 15 to 20 complete rotations.
The swimmer should then repeat this exercise using their left foot.
They should repeat this exercise 10 times, 5 times for each foot.

Ankle and calf stretch

An effective exercise for developing ankle and calf strength and flexibility.

The swimmer begins this exercise by standing on a step or an exercise step board, with their legs shoulder-width apart.

They should balance on their toes with their heels hanging over the edge.
The swimmer then slowly lowers their heels, until they feel a stretch in the back of their calves.
They hold this stretch for initially between 20 to 30 seconds.
They should initially repeat this exercise 4 times.

Ball pressing

Another effective exercise for developing ankle and calf strength and flexibility.

The swimmer can perform this exercise without shoes if they prefer.

They then stand on a soft rubber ball, with their right foot, ensuring their heel is on the ground.
They then press down as hard as they can on a rubber ball for 10 seconds.
The swimmer should initially perform this exercise 15 times.
They should then repeat this exercise using their left foot.
Once this exercise has been mastered, swimmers can add resistance to this exercise, by using a firmer rubber ball.

Takeaways

Having good ankle strength and flexibility is a key attribute to having an effective leg kick.

Good ankle strength and flexibility improves the swimmer’s ability to exert more force through their lower limbs.
Good ankle strength and flexibility enables the feet to be placed in a more streamlined position, thus reducing drag.
Strong and flexible ankles can help a swimmer to produce more effective propulsion.
It produces backwards propulsion instead of downwards propulsion.
Developing good ankle strength and flexibility also helps improve a swimmer’s stability.
This helps to improve a swimmer’s power while performing the push-offs the wall during turns.
This also helps to improve a swimmer’s speed while performing underwater dolphin kicking.

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