A West Virginia-based pharmacist and former owner of Alum Creek Pharmacy, Philip E. Michael leverages more than two decades of industry experience to lead Mt. Morris Pharmacy as owner. Outside of his work as a pharmacist, Philip Michael spends his free time in extra-curricular activities, such as swimming.

Although many coaches and swimmers ignore working the lower body in the pool, having a strong freestyle kick is essential for success in swimming. Not only does it provide the shoulders a break from having to pull the entire weight of the body, but it also increases swimmers’ propulsion so they move through the water faster and keep swimmers’ freestyle stroke from deteriorating over time as the muscles tire. Further, strong freestyle kicks improve body position in the body and promote more power in the arms.

To improve their freestyle kick, swimmers must pay close attention to their kicking technique. Good kicks come from the hips, not the knees. Rather than kicking during the freestyle, swimmers should be moving their legs in a fairly straight line from their hip joint. This balances the body and improves propulsion. Meanwhile, swimmers must also point their toes behind them instead of at the bottom of the pool. Pointing the toes reduces drag on the body and ensures swimmers move through the water more fluidly.

Beyond kicking techniques, swimmers must work on building their leg strength and flexibility. Good calf and ankle strength are essential for a powerful kick. Calf flexibility promotes better toe pointing, while ankle strength gives swimmers a more stable base to push off from. At the same time, ankle flexibility lets swimmers push more water backward during each kick.