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Training - Double Med-Ball Eggbeater

Posted by Glenn Mills on Jul 08, 2010 06:00AM

Originally published September 16, 2008

So you want to get your legs in shape quickly?  Here's a drill that's not only fun but also just a bit challenging.  It's also a great way to work your legs without injuring the knees.



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Why Do It:
Learning how to support extra weight in the water requires that you learn how to use your feet as a very productive part in your swimming.  The choice is simple:  Kick to support the weight...or sink.

How to Do It:
1.  Start by learning a proper eggbeater kick -- alternating one leg after the other in a half-breaststroke-kick movement.  Start with your hands at your sides to get accustomed.
2.  Slightly raise your hands out of the water to begin feeling the added pressure to your feet.  Right away you'll feel the need to connect better.
3.  Grab a single med ball, and hold it just barely out of the water.
4.  When you feel like you're getting the hang of it, hold the med ball a bit higher.
5.  When you're really feeling like a champ, grab a second med ball and hold them slightly out of the water.
6.  Finally, the graduation of this drill is to take BOTH med balls, and hold them as high as you can without going under.

How to Do It Really Well (the Fine Points):
This is a very tough drill and, as you can see, will put your body totally out of position.  Don't worry about that, that's not what this drill is about... it's only about connecting with the feet, and speeding up the turnover of the legs fast enough so that you can make a length of the pool.

If you really want to test yourself, try to straighten your arms with both med balls held out of the water.  This is the REAL graduation test.  Enjoy, and remember to use med balls that are filled with sand, so you know there's nothing buoyant about them.






Archived Comments

Responded Sep 16, 2008 05:26PM

Now try this with an upside down, full 5 gallon jug of water and continue to kick until the jug empties out. You are ready for a good polo practice now!

Responded Sep 16, 2008 06:05PM

Oh nice. Does the jug have little holes in the bottom? Like you're giving yourself a shower? I'm liking this one, but walking into practice with 30 lbs. of med-balls, and a few 5 gal. jugs is going to get a bit silly. Can't you design a 10 lb weight that's easy to hold, fits in my pocket, won't rust, and can be worn on a goggle strap? Am I showing why I'm not a designer?

Responded Sep 18, 2008 03:19AM

I had to perform a similar task at part of a Lifeguard Demonstrated Skills Program. We had to surface support a 10lb brick for 6 minutes. I can't imagine doing 20! That would be tough! I might just have to give it a try...

Responded Sep 22, 2008 01:54PM

I hardly managed just to keep my arms up for 25m, without any addicional weights. That's a tough drill! I like it, it's fun!

Responded Sep 22, 2008 07:22PM

I showed it this past weekend giving a stroke development talk. Told the coaches this is the drill to START with. Got the laughs I wanted, and then we moved on. :)

Responded Apr 04, 2009 07:24PM

Mmm love those hard workout indeed

Responded Jul 13, 2010 11:22PM

Would you look at the size of those feet!!

Responded Jul 13, 2010 11:42PM

This is another kick I would like to learn but is there an easier drill / instruction vid to start with?
Thanks.


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