How To Stop Your Legs  From Sinking

The  Ultimate Guide To Balance & Alignment In Freestyle Swimming

Fixing Your Sinking Leg Problems

Root Cause 4

Over Rotation Problem 1: 

The Scissor Kick 

If you rotate past a point that you are able to control it, you run the risk of rolling over on to your back. 

When you rotate, you create momentum. As one shoulder comes out the water the other rolls down beneath the surface. You need to be in control of this momentum. If you aren’t it will continuing through 180* and you’ll end up on your back! 

Your brain knows you aren’t supposed to roll onto your back. So if you don’t have the core strength to control the momentum, your brain takes over and finds a way to stop the roll! 

To prevent a 180° roll your brain forces one of your legs out wide to stabilize your body. This stops the roll, but it also drops your hips. 

To prevent a 180° roll your brain forces one of your legs out wide to stabilize your body. This stops the roll, but it also drops your hips. 

The wide kick is commonly referred to as a scissor kick. Instead of narrowly kicking up and down your legs scissor wide apart and then back together. 

The problem with the scissor kick is that it’s stopping you rolling by kicking sideways. While you’re kicking sideways, you’re unable to kick down. With no downward kick there’s no upward force to keep your hips and legs up on the surface. 

How To Fix It 

{1} Limit Your Rotation 

The scissor kick is a downstream problem caused by how much you are rotating. If you limit your rotation you will go a long way to solving the problem. 

{2} Brush your big toes together 

You want your kick to stay small and tight. Kicking up and down, not side to side.  Get your big toes to brush up and down against each other with every kick. You’ll know the movement is staying small enough and it’s up and down, not side to side. 

{3} Increase your Stroke Rate 

Over rotation and the scissor kick often happen when you glide too long out in front of your stroke. A long stroke can be more efficient than a short stroke, but not if it’s killing your forward momentum. 

If you’re too focused on extending out in front, your bottom shoulder may be dropping too deep into the water. As the bottom shoulder drops your legs split to stop the roll. 

Decrease the length of your glide and increase your stroke rate. This will limit your rotation and cut the scissor kick.

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