TI Freestyle Drills – 2 Beat Kick and Catch

[Admin Mediterra]

2-Beat Kick

Drill #1: Superman Glide + 1-Leg Kick

Steps:

1. Drop the knee + drop the (same) hip
2. Foot presses the (same) hip up
3. Foot presses the (opposite) shoulder down
4. Foot press and (opposite) arm extension

Focal Points:

• Drop The Knee
• Point The Toes
• Crescent Moon Curve (path of the big toe)
• Keep Feet Close Together (nearly stacked)
• Silent, Splashless Press (don’t touch the air with heel)
• Press Smoothly (no turbulence underwater)
• Press With Full Lower Leg
• Compact Kick (keep legs hidden behind)

Instructions:

• Gradually increase complexity up to a failure point.
• Focus on just one leg at a time.
• Do several repetitions on one side.
• Move gently and smoothly (like a fish, not a robot).
• Increase complexity gradually:
  • First, connect parts on same side.
  • Then, connect parts on opposite sides.
  •  Then, back and forth, right side and left side.

Drill #2: Superman Glide + 5 or 6 Whole Strokes

Instructions:

• Use same steps as first drill.
• Use same Focal Points as previous drill, holding same FP as you take a few strokes.
• If you reach a failure point, stop and go back to the last successful drill step to more deeply imprint the connection.

Drill #3: 1-Arm Swimming + 1-Leg Focus Kick

Variation A: Combine LEFT leg kick and LEFT arm Catch (then do opposite side)

Variation B: Combine LEFT leg kick and RIGHT arm Spear (then do opposite cross-combination)

Instructions:

• Same steps as first drill.

Drill #4: Whole Stroke with 1-Leg Focus Kick

Instructions:

• Same steps as first drill.
• First, you will take several Whole Strokes but keep your attention on just one leg on each length.
• Then, when it starts to feel easier, you can focus on both legs, back and forth.

The Catch

Drill #1: Skate Position + Set-The-Catch

Focal Points:

• Touch The Ball (with palm and entire forearm)
• Hand Full Of Sand

Instructions:

• Hold Perfect Skate Position.
• Slide elbow up and outward, and gently slide hand to the Catch position.
• Do not rotate. The set of the Catch is the trigger point for rotation.

Drill #2: 1-Arm Strokes

Focal Points:

• Touch The Ball (with palm and entire forearm)
• Hold and Slide Past The Ball (find path of least resistance)
• Rotate Around Ball (rotate using back muscles, do not pull with shoulders)
• Hand To Hip (hand stays on track, no sculling)
• Arm-Wrestling Elbow Angle (hand stays closer to body)
• Press Smoothly (don’t pop the ball)
• Press Steadily (even pressure from start to finish)
• Press Ball Toward Toes
• Keep Head Steady (like a torpedo)
• Slide Body Over The Ball

Instructions:

• Do several repetitions focused on one side. Then switch to the other side.
• Do not breathe. Stop, stand, breathe, and start again on the other side.
• Slide elbow up and outward, and gently slide hand to the Catch position.

Drill #3: Whole Stroke with 1-Arm Focus

Focal Points:

• Same Focal Points as previous drill.

Instructions:

• Do several strokes, up to 2 lengths, of whole stroke while concentrating on the catch on just one side of the body. Then switch concentration to the other side for the next set of repetitions.
• If you reach a failure point, stop and go back to the last succcessful drill step to more deeply imprint the movement.

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