I have always had a problem keeping my legs up on my Crawl stroke. I'm 66 a new swimmer ( 3 years ). My masters coach has gotten my arm stroke straighten out, no pun intended, so I do catch the water and keep my elbow up.
But he continues to tell me I drop my hips with many suggestions like drop my head, swim down hill, suck up my butt, push my chest down. But I still have a problem.
In fact I really don't care if I have a good kick, I just don't want my legs to sink and slow me down.
Are their any dry land drills that will help me,
I am devoting Jan & Feb to improving my technique and the hell with any endurance training, so I still have 36 days left to get my legs up.
Thanks,
Bob
Parents
Former Member
Your legs and hips dropping might be a technique problem, a strength problem or both.
STRENGTH: Try this dryland drill to strengthen your core and abs:
1. lay flat on your back on a firm surface
2. raise you straight legs about 10-12 inches off the ground
3. kick your legs like in freestyle, small, rapid kicks with pointed toes
4. 30 seconds on, 30 seconds off. Repeat. Build up your repetitions.
TECHNIQUE: lose your pull buoy if you have one.
1. Cut a kickboard in half.
2. Place the half-kickboard across your thighs midway between the hips and knees.
3. Push off from the wall like you are superman, arms, legs, and toes extended, horizontal in the water. Or get someone to push you from the toes in a straight line.
4. Float. When you slow down swim a few strokes in perfect balance.
5. When you get good at this cut the half-kickboard in half. Repeat #3 and #4.
When you get good at #5, try the superman float and swim without the kickboard. With your new core strengthened abs and float technique you should be able to swim with hips and legs near the surface with very little kick and in balance. See H2ouston Swims web site for videos of this exercise. --mjm
Your legs and hips dropping might be a technique problem, a strength problem or both.
STRENGTH: Try this dryland drill to strengthen your core and abs:
1. lay flat on your back on a firm surface
2. raise you straight legs about 10-12 inches off the ground
3. kick your legs like in freestyle, small, rapid kicks with pointed toes
4. 30 seconds on, 30 seconds off. Repeat. Build up your repetitions.
TECHNIQUE: lose your pull buoy if you have one.
1. Cut a kickboard in half.
2. Place the half-kickboard across your thighs midway between the hips and knees.
3. Push off from the wall like you are superman, arms, legs, and toes extended, horizontal in the water. Or get someone to push you from the toes in a straight line.
4. Float. When you slow down swim a few strokes in perfect balance.
5. When you get good at this cut the half-kickboard in half. Repeat #3 and #4.
When you get good at #5, try the superman float and swim without the kickboard. With your new core strengthened abs and float technique you should be able to swim with hips and legs near the surface with very little kick and in balance. See H2ouston Swims web site for videos of this exercise. --mjm
