Purpose
- Wearing a band around your ankles prevents you from kicking at all
- It helps you focus on better rhythm and timing in your stroke
- It adds a little drag at the back, encouraging you to catch and pull through powerfully and effectively
Key Points
- Purchase one or make one using an old inner tube
- Use a pull buoy if you’re not very naturally buoyant in the legs
- Swim normal freestyle with your upper body with a high stroke rate, getting into your catch quickly
- Stretch tall through your core
- It will never feel easy- just keep your legs as high as you can and your pull effective
Try Experimenting
Add one of these three faults while using a band to see what difference it makes to your stroke:
- Pushing the water down during the catch with a straight arm
- Overgliding by dropping your elbow and raising your fingertips to the surface as if putting on the brakes by pushing the water forwards
- Flexing your ankles to 90°so your toes point to the bottom of the pool (‘sea anchors’)
- You’ll soon experience how much your legs sink if you have any of these stroke flaws!
Progression into full stroke
- When you transition into full stroke you’ll have a heightened awareness of your body position and stroke rate
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