Secret Tip: Legs Stabilizing Force

The third episode of the Secret Tip Leg series is on “Stabilizing Force”.  When we counter rotate the body in swimming as we initiate the pull, the rotation of the body creates a force from our own motion that enables us to get more power out of the pull or distance per stroke. We complete that rotation with our strongest kick of our 6 beat kick. Here are some dryland exercises and drills we use to increase the power with Stabilizing Force.

8 Responses to Secret Tip: Legs Stabilizing Force

  1. Erik

    This is great stuff! This is the kind of information and presentation that can really help make a difference in America swimming. Thanks for taking the time to do it so well.

  2. Nico Messer

    For the side kicking drill I’m demonstrating around the 4 minute mark in this video remember to only turn your face enough to the side so you can take a breath and not all the way up. Otherwise you’ll most likely to lose the alignment of the body or might even end up turning on your back for a short time. You can always start out using fins for those kind of drills to make it a little easier for you to focus on such things.

  3. Nlmachinist

    The drill with paddle on one hand and fin on opposing leg is very helpful in body/neurologic awareness and working that connection which is so important in propulsion, lift, and stabilization.
    After several days working the drill, I am beginning to feel the connection and associated powers of that cross core connection that is so important. I need this- I couldn’t find that awareness- thanks

    On a video technical note, Gary’s explanations and Richard’s video work are increasingly coordinated and informative.

    Re the warm-up with the wheel of which I am a great proponent- you might try from the extended position to bring the wheel back up under the torso rather than dropping the hips back to the heels- the translation in the water is that the energy is always moving forwards and the core does not relax and regroup which costs time and always for sinking down from the surface. In this version of the wheel pull, the end of the pull has the head, shoulders, and hips vertical, pushing up away from the mat with the wheel underneath the shoulders, as in cat cow from yoga – in preparation for the next slide out- pulling all the way back to the heels adds nothing to the forward strength and momentum and relaxes the core. At no time does the body go “behind the vertical of the knee/hip placement.

    This exercise can also be used to develop the obliques , which are so necessary in the core rotation, by rolling the wheel to the side slowly like turning a car around a curve- beginning which equally weighted arms and finishing more on the side with one arm working harder- the returning to the center- again just to that point where shoulders and body are pulled up vertically over hips. If you like the obligue workout, there is another that can use the piping under the diving boards- one arm pullups from a bar about two feet off ground , legs planted with slight bend , spiraling up free arm straight into a core, oblique driven twist. Both positions, horizontal to the ground with wheel turning, and working vertical with twist up should feel similar- oblique demanding and in line with the core- straight out with the wheel and straight up with the one arm half pullups.

    • Nico Messer

      That opposite paddle/fin drill does not only do a great job for better visualization on this video (which was really my main thought when we were shooting this) it really does help to emphasize that connection.

      And thanks for pointing out the ab-wheel…I do like the oblique version and introduce it to all of our athletes and campers (as you know). There are many ways to accomplish this and just as in swimming good form is important. We might wanna try to shoot the oblique version for an upcoming video and have me try to demonstrate a better overall form of the regular ab-wheel version as well.

      Also I want to point out that there is a progression/advanced version of the ab-wheel going from a stand forward out and back up.

      Thanks for sharing our insights with us!

  4. Tom Motheral

    It looks like Dr. Gary Hall, Sr., M.D. can still bring it. Looking good in the video./ Tom Motheral

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  7. Dan reeves

    Very informative, thank you!


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