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Thread: Help! My SDK is Horrible!

  1. #81
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    Re: Help! My SDK is Horrible!

    To SDK faster swimmers need to:

    1) Improve their SDK technique,
    2) Improve their SDK speed by kicking fast 15's, 25's & 50's for time,
    3) improve their SDK speed endurance and mental toughness by SDKing and using their SDK on fast 50's 75's, 100's 150's & 200's
    3) Lift leg weights: leg press, leg curl, and leg extension,
    4) Do exercises to improve jumping,
    5) Stretching to improve their streamline, body alignment, and toe point, &
    6) Get in the habit of SDKing when it hurts in practice.
    7) practice starts and pushoffs to improve streamline and explosiveness off the blocks and wall
    initial speed is a critical factor

    to get faster you need to directly attack the problem


    Quote Originally Posted by The Fortress View Post
    You have to distinguish between mat pilates and the pilates machines. I think the latter would help, but where I live you can only use those with a trainer or take very expensive group classes. I doubt mat pilates would help much, except possibly with flexibility.

  2. #82
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    Re: Help! My SDK is Horrible!

    anyone working on improving their SDK?

    saw this article today
    http://dsc.discovery.com/news/2008/0...ng-sharks.html

  3. #83
    Very Active Member david.margrave's Avatar
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    Re: Help! My SDK is Horrible!

    Yes, I'm working on it.

    A couple weeks ago our normal coaches were out and they had one of the college seniors coach our group. I had him watch my underwater dolphin kick and he said I have the leg movement down pretty good but should try to initiate the movement at the chest, so that you start pushing water with the chest, then the rest of your torso, then your legs.

    Another thing he said was stretching my feet and ankles before swimming would make a noticeable difference.

  4. #84
    Very Active Member ViveBene's Avatar
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    Re: Help! My SDK is Horrible!

    Yes, I am working on it. I start with the chest press and everything seems to end with the chest press, too, so I bob up and down in the same spot, making very little progress down the lane. Same thing with or without fins.

    Quote Originally Posted by david.margrave View Post
    Yes, I'm working on it.

    A couple weeks ago our normal coaches were out and they had one of the college seniors coach our group. I had him watch my underwater dolphin kick and he said I have the leg movement down pretty good but should try to initiate the movement at the chest, so that you start pushing water with the chest, then the rest of your torso, then your legs.

    Another thing he said was stretching my feet and ankles before swimming would make a noticeable difference.

  5. #85
    Very Active Member orca1946's Avatar
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    Re: Help! My SDK is Horrible!

    I try it on my back, this seems to help with the up kick to the surface.

  6. #86
    Very Active Member ViveBene's Avatar
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    Re: Help! My SDK is Horrible!

    Back is fine, sides are fine (these positions are not chest-press-first SDKs). Even face down if I turn my head to one side - ear down - is faster.
    I'm not recruiting whatever I need to recruit.

  7. #87
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    Re: Help! My SDK is Horrible!

    If you're not moving, your technique isn't right.
    I think "press from your chest" tip is confusing and wrong
    PUSH OFF HARD
    STREAMLINE SKINNY
    KICK FROM YOUR LEGS (small & fast)

    here's the keys to SDK
    1) breathe a big breath,
    2) push off the wall hard and deep
    3) streamline skinny & stay streamlined (keep your head neutral)
    4) glide a body length before beginning your kick
    5) begin your SDK
    6) upper body stays still like a missle
    7) dolphin kick with fluidity and power
    your quads and hams (legs) move your shins, calves, & feet
    8) apply force to the water on your UP beat & DOWN beat
    9) practice the technique and timing

    still upper body the thighs do the work

    PRACTICE PRACTICE PRACTICE

    do fast 10, 15, & 25 SDK sprints with plenty of rest

    try different kick counts
    1, 2, 3, . . .

    learn to dolphin kick with a board

    Improve your feel for the water with your feet, shins, & calves

    get one on one instruction, have someone watch you underwater

    attempt to copy the best

    watch the you videos from the original post in this thread
    [ame="http://www.usms.org/forums/showpost.php?p=123497&postcount=1"]U.S. Masters Swimming Discussion Forums - View Single Post - Help! My SDK is Horrible![/ame]


    Quote Originally Posted by ViveBene View Post
    Yes, I am working on it. I start with the chest press and everything seems to end with the chest press, too, so I bob up and down in the same spot, making very little progress down the lane. Same thing with or without fins.

  8. #88
    Very Active Member ViveBene's Avatar
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    Re: Help! My SDK is Horrible!

    Thanks, Ande. I'll try the approach you suggest.

    I have M. Phelps's fly DVD, and the more I do, the more I can understand what he is doing.

  9. #89
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    Re: Help! My SDK is Horrible!

    here's an interview with Austin Staab he went 44.18 in the 100 SCY fly at NCAAs, it has great above footage of his outstanding SDK
    footage begins around 4 minutes 30 sec
    he did not breathe on his last length,
    says when I breathe my hips sink & it slows me down.

    Q: How much underwater kicking & training do you do
    A:"I take 7 kicks off every wall on every set."

    When asked what exercises do you do dryland that helps your dolphin kick?
    A: "The thing that helped me the most is Back Extensions. Strengthening my lower back helps me with the recovery of my dolphin kick. I can get to the down stroke faster."

    "My stroke is very limited to when I take a breath, when I take a breath my hips sink."

  10. #90
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    Re: Help! My SDK is Horrible!


  11. #91
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    Re: Help! My SDK is Horrible!

    Ariana Kukors on streamline dolphin kicking

    On the 10/07/2009 Morning Swim Show Peter interviewed UTís Kathleen Hersey & Ariana Kukors, the 200 IM world record holder 2:06.15, here's what Ariana said around 6 minutes into the show:

    P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

    A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

    P: A kick count, what do you mean by that?

    A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off every wall."

    A: "Underwater sets, it's all in your head, whether or not you can make it."

  12. #92
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    Re: Help! My SDK is Horrible!

    other Great SDK vids

    Hill Taylor 23.10
    Men 50 Meters Backstroke (final A)
    Texas Circuit #3, Austin
    Lee and Joe Jamail Swim Center
    Austin, TX, US
    Jun, 11 2009 - Jun 14 2009


    Hill SDKs 100 y in 47.2
    Friday Afternoon @ Texas
    Dec 7 2008


    YouTube - Michael Phelps freestyle multi angle camera


    YouTube Phelps Turn
    .
    .
    Last edited by ande; October 20th, 2009 at 03:14 PM.

  13. #93
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    Re: Help! My SDK is Horrible!

    anyone working on improving their SDK technique & speed?


    here's a video of Cavic & Phelps epic 100 fly race at 2009 Worlds in Rome
    with great SDK footage off the start & turn
    [nomedia="http://www.youtube.com/watch?v=9W5fCHxFKaw"]YouTube - 100 LCM Butterfly - World Record[/nomedia]



    Test your 15 M SDK speed 5 ways:
    1) From Blocks, Racing start, SDK on belly
    2) With Blocks, Back racing start SDK on back
    3) in water, freestyle turn SDK on side to Belly
    4) in water, backstroke turn SDK on back
    5) in water, Butterfly turn SDK on side to Belly



    Sunday Nov 1st 2009, I tested my 15 M SDK speed

    Wore B70 legs

    15 SDK fast for time
    from a roll start dive off the side (no blocks)
    forward dive
    rolled over & SDKed on my back
    todd timed
    went 5.91


    75 easy

    15 SDK fast for time
    from a flip turn start (watch starts when feet hit)
    SDKed on my back
    todd timed
    went 7.17
    Last edited by ande; November 2nd, 2009 at 11:16 AM.

  14. #94
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    Re: Help! My SDK is Horrible!

    Saturday, January 23rd, 2010 http://www.usaswimming.org national team staffer, George Heidinger was on deck at the UT Mens practice.
    Kris Kubik said "He knows a lot about swimming, you'll be a lot better off listening to what he knows."

    During warm up we talked about what swimmers needed to do to swim faster. Our conversation turned to SDK

    He said streamline dolphin kicking is so important and many coaches don't dedicate the training time or focus to help swimmers improve.

    something as simple as taking 15 minutes of a practice to focus on underwater kicking, doing something like

    8 x 25 SDK on 1:30 all out
    could really help swimmers improve their underwater dolphin kick. SDK

    I thought "Amen, you're preaching to the choir."


    We also talked about proper head position and balance, he said if a swimmer turns his too much, he'll throw his leg out to the side to counter balance out the motion.

    I stayed for the whole practice to help time as UT men did a lactate set.

  15. #95
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    Re: Help! My SDK is Horrible!

    Yes, yes, yes, yes!!!!!

    I'm struggling to put more SDKs in each of my practice swims but I know I need to and am focusing on it.

    Also, I'm putting a LOT more focus on SDKs during practices sessions withe my kids and involved in very lively discussions with the other coaches about it.

    The resistance I'm getting is that they feel that until a certain physical maturity (usually around 12-13 for girls nd 14-15 for boys) is acheived, SDKs are in most cases a waste of focus as there is neither the strength nor the proper technique to make it a worth while endeavor from a Return on Investment perspective.

    I'm trying to counter with the points that if we don't start early in having the kids work on SDKs, then the technique and strength necessary to effectively perform them will take even longer to develop.

    From what I'm seeing, kids are doing this more and more. Saw a 12yo boy SDK at least 8-9 yards off each turn in a 200yd Fly this weekend. Hmm, and he went 2:15, maybe there's a link???

    So about once per week, for 10 minutes I have out 7-11 yo development kids doing SDKs. Guess I'll have to wait and see how it turns out.

  16. #96
    Very Active Member funkyfish's Avatar
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    Re: Help! My SDK is Horrible!

    Quote Originally Posted by pwolf66 View Post
    Yes, yes, yes, yes!!!!!

    I'm struggling to put more SDKs in each of my practice swims but I know I need to and am focusing on it.

    Also, I'm putting a LOT more focus on SDKs during practices sessions withe my kids and involved in very lively discussions with the other coaches about it.

    The resistance I'm getting is that they feel that until a certain physical maturity (usually around 12-13 for girls nd 14-15 for boys) is acheived, SDKs are in most cases a waste of focus as there is neither the strength nor the proper technique to make it a worth while endeavor from a Return on Investment perspective.

    I'm trying to counter with the points that if we don't start early in having the kids work on SDKs, then the technique and strength necessary to effectively perform them will take even longer to develop.

    From what I'm seeing, kids are doing this more and more. Saw a 12yo boy SDK at least 8-9 yards off each turn in a 200yd Fly this weekend. Hmm, and he went 2:15, maybe there's a link???

    So about once per week, for 10 minutes I have out 7-11 yo development kids doing SDKs. Guess I'll have to wait and see how it turns out.
    Seems to me that kids would like the opportunity to practice this. My 10yr old wanted to learn it two years ago and she thinks its fun. She doesn't compete, rather she just does swim lessons in the summer and play swims the rest of the time. She's challenged herself to see how far she can go (about 12yds) and just has fun "swimming like a mermaid."

  17. #97
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    Re: Help! My SDK is Horrible!

    [ame="http://www.youtube.com/watch?v=afpN9fOGu9s"]YouTube- Underwater Backstroke Kick with David Marsh and Nick Thoman[/ame]

  18. #98
    Very Active Member Karen Duggan's Avatar
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    Re: Help! My SDK is Horrible!

    Someone mentioned not "pushing the chest". The heck you shouldn't. If you look at Natalie Coughlin her whole body is undulating, not just her legs and feet doing short fast kicks. Using your whole body is key.
    Dolphins don't just use their tails.

    K.Duggan

  19. #99
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    Re: Help! My SDK is Horrible!

    I'm still a novice dolphin kicker, but I often do free drills using a dophin kick anywhere from 5 to 10 X 25, on some I keep the head up. Very exhausting.

    For me this is helps my catch, but would this also help my SDK too?

  20. #100
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    Re: Help! My SDK is Horrible!

    Natalie Coughlin Dolphin Kick analysis.
    The CGI showing vortexes (vortici???) are interesting.

    [ame="http://www.youtube.com/watch?v=MNswXeSBj1I"]YouTube- Natalie Coughlin Dolphin Kick analysis[/ame]

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