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  #1  
Old 08-01-2009
Alex-SG Alex-SG is offline
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Default WILD LEGS: Drills or Training aids ?

My 2BK is awful (just saw it on video). Two problems:
a. Legs spread too wide (knee angle = 90deg) - drag+instability
b. ankles are also too stiff and 90deg - drag

QUESTIONS:
1. Is there any training aid or drill which can help develop a proper kick (where legs stay within the CORE BODY shadow)?

2. Would it help if I tie my legs with a rope and swim?

Thanks. ALEX
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  #2  
Old 08-01-2009
eddiewouldgo eddiewouldgo is offline
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Two big secrets:

1. To increase ankle flexibility, stretch more.

2. To develop a more effective kick, kick more.

If you want to narrow your kick, use a band. But its all worthless until your ankle is flexible and floppy. Without a floppy ankle, you might as well point your toes as best you can and drag them along behind.

Last edited by eddiewouldgo : 08-01-2009 at 09:17 PM. Reason: inadvertent omit
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  #3  
Old 08-02-2009
terry terry is offline
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Actually, kicking more is likely to just deepen the imprint of the inefficient kick you already have. You need to do something to replace the neural program that causes you to spread your legs with one that will "instruct" your legs to remain streamlined -- i.e. to "draft behind" your torso.

I suggest you check out my response on the thread, answering Ed Levin's very similar question about his outsweeping right arm.

The likely cause for your leg splay is very likely similar. You have some kind of lateral instability in your stroke. Your legs splay to act as outriggers to try to correct that instability. Tying your legs together will cause you to feel awkward and probably to "strongarm" the water with your pull, but I can't see how it will help you identify and fix the cause of your lateral instability. However Lessons 1 through 5 on the Easy Freestyle DVD all include elements that improve lateral stability.
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  #4  
Old 08-02-2009
terry terry is offline
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Actually, kicking more is likely to just deepen the imprint of the inefficient kick you already have. You need to do something to replace the neural program that causes you to spread your legs with one that will "instruct" your legs to remain streamlined -- i.e. to "draft behind" your torso.

I suggest you check out my response on the thread, answering Ed Levin's very similar question about his outsweeping right arm.

The likely cause for your leg splay is very likely similar. You have some kind of lateral instability in your stroke. Your legs splay to act as outriggers to try to correct that instability. Tying your legs together will cause you to feel awkward and probably to "strongarm" the water with your pull, but I can't see how it will help you identify and fix the cause of your lateral instability. However Lessons 1 through 5 on the Easy Freestyle DVD all include elements that improve lateral stability.
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  #5  
Old 08-02-2009
Alex-SG Alex-SG is offline
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TERRY, EDDIE: Thank you very much for your help.

TERRY: Now that I think about it, you are 100% correct.
I do have lateral instability due to over rotation. The "wild kick" probably comes from the legs wanting to help stabilize the stroke.

And this is happening in spite of the fact that:
a. I start each workout with vertical kicking (150)
b. I do plenty of skating drills for balance + learning how to kick from the hip (and get the legs to draft behind the torso)

EDDIE: I would love to have flexible ankles and also more flexible shoulders.
If you or other people in this Forum know of any stretching exercise/drill to achieve that.... that would be great !
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  #6  
Old 08-03-2009
terry terry is offline
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Quote:
Originally Posted by Alex-SG View Post
TERRY, EDDIE: Thank you very much for your help.

TERRY:
I do have lateral instability due to over rotation. The "wild kick" probably comes from the legs wanting to help stabilize the stroke.

And this is happening in spite of the fact that:
a. I start each workout with vertical kicking (150)
b. I do plenty of skating drills for balance + learning how to kick from the hip (and get the legs to draft behind the torso)
Alex
It's not guaranteed that your VK practice will help with the lateral instability. It can help pattern a more compact kick . . . but that pattern is specific to a vertical position, while your problems are cropping up in a horizontal position. Your postural muscles interact with leg muscles in a completely different way when vertical than they do when horizontal. As well, the kick you're using in VK is a steady, unbroken one. I imagine you use a (discontinuous) 2BK while stroking.
The two differences mean you "grow myelin" on one circuit when doing VK and on a very different one when swimming.

Skating practice can be helpful, as can be practice with both arms at your sides. In this practice, make sure you're imprinting a "barely off your stomach" position rather than an "on your side" position.

In both Skating practice and if you do the same with both arms at your sides, practice minimizing your rotation to the breath. Try to breathe closer to the way you do in whole stroke, rather than Sweet Spot. And work on breathing to either side.

One length of this, followed by a length of whole stroke, should be a good sequence. Breathe to the same side on both lengths -- i.e. breathe right on the drill, then on the swim. Then breathe left on both.
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  #7  
Old 08-03-2009
Alex-SG Alex-SG is offline
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Thanks Guys,
Excellent tips, I am sure I will improve. ALEX
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