{"id":192214,"date":"2016-03-25T11:44:46","date_gmt":"2016-03-25T18:44:46","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=192214"},"modified":"2016-04-01T04:37:29","modified_gmt":"2016-04-01T11:37:29","slug":"drill-of-the-week-bungee-kicks","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/drill-of-the-week-bungee-kicks\/","title":{"rendered":"Fitter And Faster Drill Of The Week: Bungee Kicks"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to the \u201cDrill of the Week\u201d sponsored by <\/span><a href=\"https:\/\/fitterandfaster.com\/\"><span style=\"font-weight: 400;\">The Fitter and Faster Swim Tour<\/span><\/a><span style=\"font-weight: 400;\"> presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This week\u2019s drill involves one of the most commonly seen pieces of equipment around the pool deck: a bungee cord. Having one partner, a swimmer wears the bungee cord around their waist while their partner on deck holds the cord. Kicking until the cord is taught, the swimmer in the water kicks against the resistance for a prescribed amount of time.<\/span><\/p>\n<p><a href=\"https:\/\/youtu.be\/c4MGcpgnjBs\"><span style=\"font-weight: 400;\">https:\/\/youtu.be\/c4MGcpgnjBs<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While this drill can be made to be very, very difficult through multiple repetitions of :30, :60, or longer, it is also a great way to develop awareness of your kick and how to make it as efficient as possible. The purpose of this drill is not to overkick. Rather, swimmers should think about the width of their kick behind them and what provides the most resistance to the pull of the bungee cord. Feet just below the water with high tempo should be the goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great drill to use with swimmers of all levels, and with older athletes a great drill to incorporate into circuit days or sprint practices. An example of a set using this drill could be:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x bungee kicks \u2192 time once cord is taught, take :30 rest between each rep<\/span><\/p>\n<p style=\"padding-left: 120px;\"><span style=\"font-weight: 400;\">#1: 10 seconds<\/span><\/p>\n<p style=\"padding-left: 120px;\"><span style=\"font-weight: 400;\">#2: 20 second<\/span><\/p>\n<p style=\"padding-left: 120px;\"><span style=\"font-weight: 400;\">#3: 30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the \u201cDrill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that<\/p>\n","protected":false},"author":58,"featured_media":192248,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56100],"tags":[57302,55233,56542,2164,57303,55644,40234,142],"class_list":["post-192214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-drill-of-the-week","tag-bungee-cord","tag-drill","tag-drill-of-the-week","tag-sprint","tag-sprint-circuit","tag-sprinting","tag-swimmers","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Drill Of The Week: Bungee Kicks<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/drill-of-the-week-bungee-kicks\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Fitter And Faster Drill Of The Week: Bungee Kicks\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to the \u201cDrill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. 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