Long Levers Focus
Short levers are OK for some sprinters, but never OK for distance swimmers.
Dry Swimming Practice
Practice using a two-beat kick to drive your core rotation - on land.
Just a few minutes a day for a week should do the trick. Do this exercise
in stocking feet on a smooth floor in front of a mirror.
- Stand relaxed with arms at sides, heels close together (not touching),
and toes turned out slightly.
- Now assume swimming posture: belly in, neck tall, chin back, eyes
- Lean forward slightly onto the balls of your feet, creating a solid
plank from head to toes. Your body is now shaped and connected like
the hull of a sleek boat.
- Looking straight ahead, rotate your torso (hips to shoulders) as unit
to one side, and then to the other.
- Do not let go of the head-to-toe tension.
- Do not let your shoulders and hips rotate out of sync.
- Do not bend your knees.
- When the motion becomes comfortable, focus on snapping from side to
side (not rolling), about once per second.
Technique Focus Points
- Head-to-toes plank. Hold your hull (aslo known as your tight
aquatic line) together.
- Hip drive. Feel your hips driving the stroke. (Imagine you
are cross country skiiing or roller blading.)
- Snap the hips. Minimize the amount of time you spend on your
What to Watch For
- Relaxed belly. Your hull has become squishy, you are
- Arm drive. You are yanking your boat through the water
with your spindly arms.
- Rolling. You are twisting your body from one side to
Long Levers Focus Workouts
- Video Clips - Kicking
With Yourself - An article on kicking by Coach Emmett Hines.
This is the best description I have seen on how to do the two-beat kick
the right way.
- Bottom Up Swimming. A set of three articles by Coach Emmett
Hines on how to develop a proper six-beat kick and connect it up to
a full-body stroke. For some, it is easier to learn the "right"
timing for the six-beat kick before learning the two-beat kick.
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