This document summarizes a thesis on the effects of an ankle stretching and strengthening program on flutter kick speed in collegiate swimmers. The study involved splitting 21 subjects into 3 groups - a stretching group, strengthening group, and control group. The stretching and strengthening groups each performed a specific ankle program 4 times per week for 4 weeks, while the control group did not. All groups performed pre- and post-tests of a 50-yard flutter kick time trial. The study hypothesized that the strengthening program would significantly decrease kick time and the stretching program would increase ankle range of motion. The document provides background on the importance of ankle flexibility and strength for swimming and reviews previous studies supporting ankle programs.

1. Running Head: ANKLE STRETCH IN SWIMMING FLUTTER KICK 1
An Ankle Stretching and Strengthening Program in Performing the Flutter Kick in Collegiate
Swimming
Tiffany Jean Martin
University of La Verne
May 2011
Author Note
Tiffany J. Martin, Movement and Sports Science Department, University of La Verne.
Correspondence concerning this thesis should be addressed to Tiffany Martin. Email:
tiffany.martin@laverne.edu

2. ANKLE STRETCH IN SWIMMING FLUTTER KICK 2
Table of Contents
Chapter I: The Problem
Introduction
3
Variables
4
Operational definitions
4
Hypotheses
4
Assumptions
4
Limitations
5
Purpose of the Study
5
Chapter II: Review of Literature
Introduction 6
Body 6
Summary 8
Chapter III: The Method
Subjects 9
Procedures 9

3. ANKLE STRETCH IN SWIMMING FLUTTER KICK 3
Instruments
11
Reliability
11
Statistical Design
11
Works Cited
12
Chapter I: The Problem
Introduction
The sport of competitive swimming has flourished in the last decade. The workouts, diet,
equipment, and suits have all changed the dynamics of the sport dramatically (Chatard 2008).
With all the research being done to make the athletes faster and push the human body past limits
ever imagined swimming has become a very technical sport (Deschodt 2004). Specialty clinics
help swimmers at any age work on the positions of every body part in all four competitive
strokes. Work is being done outside of the pool as well, with research studies showing imagery
and visualization as a key component in many sports (McCarthy 2009).
After sixteen time Olympic medalist Michael Phelps stepped into the swimming limelight
in 2004, extensive studies have been conducted on his remarkable ability inside the water (Chat
Wang-Jun 2008). His physique is what allows him to be unusually quick in the water, but

4. ANKLE STRETCH IN SWIMMING FLUTTER KICK 4
specifically his hypermobile ankles were intriguing to most who follow the sport. After watching
Phelps swim his way through the record books, technique specialists began to look at what was
making him so fast. His ankles were oddly over-flexible allowing him to kick his feet in a whip-
like motion much faster than an average individual (Chat Wang-Jun 2008). Substantial evidence
demonstrated flexion and extension of the ankle was essential in a fast kick and recovery
(Mookerjee 1995). Coaches began to add ankle stretches into the daily swim workout to increase
hypermobility of the ankle (De Deyne 2001). This study will be conducted to analyze the flutter
kick, and research methods of ankle stretch and strength in order to decrease swimming speed.
This study is potentially significant to coaches and athletes because increasing range of motion
and muscle strength in the ankle may result in better performance by the athlete.
Variables
Independent variables.
#1 Ankle stretch program 4 times a week for 4 weeks.
#2 Ankle strength program 4 times a week for 4 weeks
#3 Time trial, 50-yard flutter kick, 1 time a week for 4 weeks.
Dependent variables.
-Ankle flexibility
-Ankle strength
- 50-yard flutter kick time trial
Operational Definitions
-ankle flexibility measured in degrees
-ankle strength measured in pounds

5. ANKLE STRETCH IN SWIMMING FLUTTER KICK 5
-50-yard flutter kick measured in seconds
Control variables.
Collegiate swimmers from the University of La Verne
Hypotheses
Research hypothesis.
#1 The ankle strength program will significantly decrease the time in the 50-yard flutter kick.
#2 The ankle stretch program will significantly increase the range of motion in the ankle.
Assumptions
The researcher assumed the subjects were healthy and injury free at the time of the study.
Also, the researcher assumed the subjects would follow the ankle stretch and strength programs
with their best effort for the entire duration of the study.
Limitations
In an ideal research study any possible extraneous variables would be non-existent, but
due to the structure of the study it is impossible to completely control every element of the
experiment. The researcher did not have control of the subject’s previous ankle history, although
potential subjects with a history of ankle problems will not qualify for the study. The researcher
did not control the subject’s range of motion. The extra weight training or stretching could not be
completely controlled outside of the study. The weather conditions could not be controlled
possibly making muscles tighter during stretch or testing.
Purpose of the Study
The purpose of the study is to investigate the effects of ankle stretch and strengthening on
the speed of the flutter kick in swimming.

6. ANKLE STRETCH IN SWIMMING FLUTTER KICK 6
Chapter II: Review of Literature
Introduction
Swimming fast is made up of a combination of different aspects. Some of the key
components include: power, muscle strength, endurance, mental strength, technique, and
flexibility. Many coaches train their swimmers to have all of these skills and they create what
many deem as elite athletes. Flexibility is one of those components that coaches focus a large
amount of time in training. Bill McKeon writes in his article, “Ankle flexibility is one area where
a swimmer might benefit from having a better than average range of motion. In all swimming
strokes, the ability to extend the foot and point the toes enhances the kick. An inflexible ankle
not only inhibits kicking butt can actually create unnecessary drag by causing the feel to act like
flaps on airplane wings.” (McKeon 2007). Stretching out the muscle and joint can alter
flexibility. There are specific stretches that can be done to increase flexibility in the ankle. Ankle

7. ANKLE STRETCH IN SWIMMING FLUTTER KICK 7
strengthening is another key component in the flutter kick in swimming. Strengthening the
muscles around the joints can be beneficial for strength, power, and endurance. The more muscle
in the ankle the stronger the flutter kick will be. Studies can prove or disprove these allegations.
Body
Ankle Stretching.
Stretching has become an important part of many swim programs around the world.
Coaches are incorporating stretches into their daily workouts to enhance the athlete’s
performance. “Swimmers with very flexible ankles get more propulsion for less effort than
swimmers with less ankle flexibility. It is actually less work to go faster. Regular ankle
stretching is now a part of my everyday routine. Prototypes are being used at Stanford with
similar effectiveness. With more use, the legs will attain higher levels of development. They will
get stronger. Faster swimming for more swimmers will be the result.”(Hull, 1991).
“One of the most important physical qualities which determines specialized work capacity,
effectiveness and economy of movement in different swimming events is joint mobility. This is
especially true for the shoulder and ankle joints. Increasing the amplitude of movement in these
joints is possible only with systematic daily execution of specialized exercises that can be done
independently and with the help of a partner.”(Maksimov, 1980).
Ankle Strengthening
Strengthening programs have been known to improve the performance of athletes in most
sports. “Whether it's having your athletes perform heel/calf raises off the edge of platforms after
every set of squats, or using specially designed machines for plantar (toes down) flexion and
dorsi (toes up) flexion, some form of ankle strengthening is critically important. And vet, it is
one of the most neglected areas in many strength-training programs.”(Mannie, 2009). There are

8. ANKLE STRETCH IN SWIMMING FLUTTER KICK 8
many different exercises that can increase ankle strength to improve power.
Flutter Kick Speed.
The flutter kick speed is going to depend on a few different aspects of an athlete.
A fast tempo of the kick is going to significantly decrease the time of the freestyle and
backstrokes. The lower limb strength will give the kick power, and the flexibility of the joints in
the lower extremities will provide the desired range of motion for the kick. According to Sanders
and Psycharakis, “A H3 body wave of moderate and increasing velocity travelled caudally from
hip to ankle. In the light of existing knowledge of aquatic locomotion this was compatible with
the goal of generating propulsion in an efficient manner.”(Sanders & Psycharakis, 2009). The
speed of the kick can be increased and the wave like motion, due to flexibility, will allow for this
to occur.
Reliability.
In any study being conducted reliability is essential to the validity of research. A study
done by Rees and his team showed, “Four weeks of PNF stretching of the ankle joint resulted in
a number of significant physiological and biomechanical changes. The PNF stretching program
involved 3 sessions per week for 4 weeks. The program incorporated a gradual, systematic
increase in intensity and volume of stretching with gains in flexibility (1). Bilateral stretching
was performed with an instrumented stretching apparatus.”(Rees, Murphy, Watsford, Mc-
Lachlan, & Coutts, 2007).
Summary
Ankle flexibility can contribute to a faster flutter kick in both the freestyle and
backstrokes. Having a faster kick can increase the speed of the stroke and decrease competitive

9. ANKLE STRETCH IN SWIMMING FLUTTER KICK 9
swim times. Hyperextension of the ankle over 180ْcan be highly beneficial to a swimmer
because the foot is going to have a stronger downward motion, propelling the swimmer through
the water faster. Strengthening muscles in the ankle can have great advantages because more
muscle power will create a faster, stronger kick, displacing more water in the mean time.
Chapter III: The Method
Subjects
The researcher will have 21 subjects in the experiment, 11 males and 10 females. The
twenty-one subjects will be assigned to the flexibility program, strengthening program, or control
group. The researcher will carefully select the subjects using the following criteria: All the
subjects will be NCAA Division III collegiate swimmers with at least two years of participation
in the sport at any competitive level. All the subjects will have at least 4 months of in-the-water
training prior to the study being conducted. Along with that, the subjects will have at least 5
months of weight training experience before the study begins. All the subjects will continue the
same in-the-water and weight training programs during the duration of the study. The subjects
will be males and females, with ages ranging from 18-23. Also, the subjects will all be healthy,
have no major health problems, no history of ankle injury, and will injury-free at the time of the
study. All subjects will be required to complete a signed consent form to participate in the study,

10. ANKLE STRETCH IN SWIMMING FLUTTER KICK 10
as well as obtain clearance by a certified athletic trainer at the University of La Verne before the
study begins.
Procedures
The 21 subjects that will be tested will be split into three groups, a stretching group, a
strengthening group and a control group. All the subjects will be required to perform a pretest
before beginning the workout program they will be assigned to. The pretest will be a 100-yard
flutter kick time trial. The researcher will conduct a time trial for all subjects. Before testing, all
the subjects will perform a warm-up of 300 yards: 100 swimming, 100 kicking, and 100 pulling.
Once the subjects have warmed up, they will be given a © TYR kickboard and perform a 50-
yard sprint flutter kick time trial. Each subject will be allowed time to fully recover with a 200-
yard easy freestyle swim cool-down. Subjects will perform a time trial once a week during the 4-
week duration of the stretching program, of which the researcher will conduct. The times will be
documented to record progress.
The subjects in the flexibility program will perform their stretching program 4 times a
week for 4 weeks. The subjects in the strengthening program will perform their strengthening
program 4 times a week for 4 weeks. The subject’s will perform their program at the Las Flores
Aquatics Center, in the pool and on the pool deck. They will be under supervision of the
researcher, two swimming graduate assistants, and the University of the La Verne head Men and
Women’s Swim Coach. The subjects performed the exercises starting at 11:45 am on Monday,
Tuesday, Wednesday, and Thursday. Those subjects who cannot arrive at that time on those days
will perform their program later in the day at the same facility under the same supervision.
Before the program begins the subjects will be given a thorough explanation of what the
study is, how it is going to be conducted, the purpose of the study, and the importance of their

11. ANKLE STRETCH IN SWIMMING FLUTTER KICK 11
dedicated participation. Each day the researcher will have the subjects do the same stretching
program for every individual. The strengthening subjects will do a specific sitting ankle stretch
for duration of 60 seconds 6 times. The strengthening subjects will do one leg calf raises with
weight. The weight in pounds of the free-weights will depend on the subjects body weight. The
same procedures found in the pretest also applied in the posttest. The posttest will be a 100-yard
flutter kick time trial. The researcher will conduct the final posttest and recorded the subject’s
progress in the study. These results will then relate to the pretest results and be compared to the
weekly time trials to determine if either program was effective in increasing flutter kick speed.
Instruments
The subjects will use a © TYR kickboard to kick during the time trials. This or a similar
kickboard can be purchased at any sporting good retail store. The researcher will use a stopwatch
to record the times of the subjects during their flutter kick time trials. The stopwatch can be
found at any sporting goods store as well. A goniometer will be used for the measurement of
ankle flexibility during the duration of the stretching program. A goniometer can be bought at
any medical supply store. The goniometer that will be used in the study will be bought from CVS
pharmacy. Colorado touch pad system will be used to record the pre-test and post-test time trials.
The Touch pads will be provided by the University of La Verne Swimming and Diving team.
The free weights will be used in the strengthening group and will be obtained from Coach Durant
in the University of La Verne weight room.
Reliability
“The reliability of the ankle stretch was a mean difference of .75 seconds, 2.38 seconds,

12. ANKLE STRETCH IN SWIMMING FLUTTER KICK 12
and 5.7 seconds respectively was observed for a period of 9 weeks prior to power circuit weight
training and post power circuit weight training.”
Statistical Design
The researcher will use the within groups design. A pair-sample t-test will be conducted
by the researcher to test for the significance of the research hypothesis at the .05 level to see if
the results from the sample can be inferred to the entire population.
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of Wuhan Institute of Physical Education, 42(11), 46-49.
Chatard, J., & Wilson, B. (2008). Effect of Fastskin Suits on Performance, Drag, and Energy
Cost of Swimming. Medicine & Science in Sports & Exercise, 40(6), 1149-1154.
De Deyne, P. (2001). Application of passive stretch and its implications for muscle fibers.
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Deschodt, V., & Arsac, L. (2004). Morning vs. Evening Maximal Cycle Power and Technical
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13. ANKLE STRETCH IN SWIMMING FLUTTER KICK 13
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15. ANKLE STRETCH IN SWIMMING FLUTTER KICK 15
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