This blog excerpts just three posts from a lengthy thread (19 posts by the time I added my two cents) entitled "Any Tips on Helping Hip Rotation" on the Freestyle conference of the Discussion Forum.  I’m reposting selections from this thread because it illustrates what has always been the greatest value of the Forum, facilitating the sharing of collective wisdom, experience, insight and best practices from thousands of TI Swimmers. Cumulatively, they’re likely to have encountered every sticking point or question that might crop up as you move from your first attempt at Superman Glide to your final tuneup swim before swimming 2.4-miles in an Ironman race – or, for someone else, their first crack at a nonstop mile in the pool. With that as a resource, your progress should be steadier and more enjoyable.

Post #1
This is my first time posting. I am new to swimming with purpose and am currently on my 5th hour of learning the TI Easy Freestyle sequence in a series of weekly lessons. The last thing we did was the Zipper/ZenSwitch drill series. I totally understand the whole concept of getting the hip to drive first and have read numerous articles, watched videos etc. But I seem to be spearing my hand before the hip engages, and lack power behind my stroke. I’ve been doing the Under/SpearSwitch drills and have really focused on initiating the drive with the hip, (high hip drives down, etc.)
I’ve also been reading more about the 2-beat kick (2BK). I’m not sure what kind of kick I’m doing now, or how many beats. I haven’t gotten to that yet in my lessons.
So, my question is….what other body cues or drills will help isolate hip drive?
Prior to this posting, I’ve enjoying reading all the threads and have learned so much. Thank you!!
IronAnne

Post #11
Thanks everyone for sharing what has worked for you. I know it sometimes takes just one different approach, or tip, to make the mind/body connection. I’ve written down all these different suggestions and I will take them with me to the pool and sort it out. Also, the video clip makes it look so easy and effortless…amazing!! I’ll keep that image in my head.
I’m going to experiment at the pool tomorrow and let you know how it goes. Thanks again for your time to respond and help, its much appreciated.

IronAnne

Post #19
IronAnne
Welcome to active engagement with the community on the Forum.

I’d like to second or expand upon a few of the insightful suggestions made in the 18 posts that preceded mine:
1) Rather than think of driving the hip first, aim to move the whole body as a unit. The main focus of synchronization should be to just hold on (rather than push back) with the lead hand, while driving down the opposite hip. Personally, I found this easiest to learn initially in Under/SpearSwitch practice. My Zipper/ZenSwitch practice amplified the sense of coordination I already had, by directing the forces produced in a way that moved me more strongly past the anchored hand. These screen shots from the Easy Freestyle DVD illustrate.


2) I focused for quite a while on synchronizing hip drive with the Switch , before trying to add the 2BK to the equation. Indeed it was years before I got my 2BK synchronized with it, though I don’t think anyone else needs to be that deliberate. It just took me that long to understand what I was missing . . .
3) It took me so long to feel the full potential of 2BK synchronizing with hip-drive+arm-spear because my feet were too busy correcting lateral instability in my torso. As a result they’d be moving at the wrong time or in the wrong direction at the moment for me to drive my left foot when my right hip was driving and right hand spearing and vice versa.
4) I corrected involuntary activity in the BACK with wider tracks, higher elbows, lighter forearm pressure and more-patient hands in FRONT. Once I did, I was able to get all body parts finally working together. It was literally thrilling the first time I experienced it.

 

5) As this account may illustrate, at every step, I’ve developed my stroke by focusing on one "problem" at a time, trying to follow a logical corrective sequence, and – mostly – using just one focal point at any moment. Each "mini-skill" goal I mention above was accomplished with contributions from multiple focal points, each of which aided awareness and perception differently.