DNF puzzles | Leg kicks in DNF

In dynamic no fins (DNF) freediving, every movement must be efficient, as energy conservation is key to maximizing your distance underwater. Among all techniques, leg kicks are especially critical to a successful DNF dive. They’re not just about propulsion—they’re about balance, rhythm, and minimizing energy loss. Let’s dive into why leg kicks matter and how you can refine them to take your DNF dives to the next level.

Learn from the Best:
Watching videos of top freedivers showcases what perfect form looks like. Pay attention to their leg kicks—how they generate power, maintain a streamlined position, and integrate their kicks into the overall dive cycle. Look for slow-motion videos or tutorials that break down the mechanics.

Record Yourself:
Seeing yourself on video is one of the most effective ways to identify and correct technique issues. You might notice inefficiencies—like knees bending too much, an uneven kick, or a lack of rhythm—that are hard to feel in the water.

Compare and Improve:

• Compare your recorded dives with those of experienced freedivers.
• Look for small adjustments you can make to get closer to that ideal form. Over time, these tweaks add up to massive improvements. Try on your own and spend one pool session with focus on leg kicks technique.

Here are my favourite leg kicks materials that can help to understand "how".

Lily Enki Freediving Coaching on Instagram: “For no-fins, the devil is in the details… Tiny changes can make a huge difference! . On your leg kicks, pay attention to the moment you close your legs. This is where the accent should be, with a « whipping » motion, as this is what gives you the propulsion. BUT! Pay attention to the very end of your kick. To gain the most efficiency out of each kick, make sure to point your toes, and turn your ankles inwards as if you wanted the soles of your feet to face each other. (Yes, this means you’re gonna to work on the flexibility of those lovely ankles of yours! 😜). . Keep those toes pointed during the glide phase, don’t let them go floppy. This maximizes your streamlining and your glide. . And as always… repeat repeat repeat, until it becomes automatic! 👌 . Have fun little froggies! 🐸 . #freediving #training #coaching #freedivetraining #freedivecoaching #depth #pool #mentalcoaching #mentalpreparation #progress #success #technique #nofins #ankles #cnf #dnf”

532 likes, 21 comments - enkicoaching on August 30, 2024: “For no-fins, the devil is in the details… Tiny changes can make a huge difference! . On your leg kicks, pay attention to the moment you close your legs. This is where the accent should be, with a « whipping » motion, as this is what gives you the propulsion. BUT! Pay attention to the very end of your kick. To gain the most efficiency out of each kick, make sure to point your toes, and turn your ankles inwards as if you wanted the soles of your feet to face each other. (Yes, this means you’re gonna to work on the flexibility of those lovely ankles of yours! 😜). . Keep those toes pointed during the glide phase, don’t let them go floppy. This maximizes your streamlining and your glide. . And as always… repeat repeat repeat, until it becomes automatic! 👌 . Have fun little froggies! 🐸 . #freediving #training #coaching #freedivetraining #freedivecoaching #depth #pool #mentalcoaching #mentalpreparation #progress #success #technique #nofins #ankles #cnf #dnf”.

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After listening to these great instructors focus on the technique that you see among these great freedivers:

Leg Kicks: The Foundation of a Great DNF Dive

Mastering your leg kicks isn’t just about going further—it’s about diving smarter. With efficient kicks, you conserve energy, maintain momentum, and enjoy smoother, more effective dives. Combine practice with visual learning—study the pros, record your dives, and refine your technique

Here is short video that shows my current leg kick. It gives me good propulsion but it is not perfect yet.

My key findings regarding Leg Kicks:

1. Poor leg kicks can waste energy and disrupt your glide, significantly reducing your overall efficiency and distance.
2. Proper leg kick reduces drag and keeps you streamlined, conserving oxygen for longer dive..
3. Leg kicks complement your arm strokes and glide phases, creating a smooth and rhythmic cycle. When done correctly, they help maintain momentum without unnecessary effort, so it’s crucial to have perfect synchronisation.
4. Engage your glutes and thighs to create a smooth, powerful motion, keeping your knees relaxed and slightly bent.
5. Avoid excessive bending at the waist or letting your feet stray outward, as this creates drag and wastes energy.
6. Avoid overkicking or rushing—the goal is smooth propulsion, not speed.
7. Keep your ankles loose yet aligned with the motion. Overly stiff or floppy ankles can reduce propulsion and create inefficiencies.

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