Power Bags

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The most versatile resistance product ever created!

  • The most versatile drag sock resistance system ever created!
  • Drag Socks that do so much more than normal Sox
  • Use as Socks/Sox on your Feet or Calves (keep feet high or use for pull sets)
  • On Arms/Forearms – swim with open hand or fist to improve catch and recovery
  • On Waist as Skirt – use included belt to add 1 or both Bags around waist to drive the hips up
  • As Parachute – use the provided belts to drag as a parachute
  • Over Kickboard – slide over a kickboard to drag over your feet or add drag in front
  • Drag that is more than just socks. Use our sox to add nearly every type of resistance you could need!

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Use on feet, calves, forearms, hips, parachute, & kickboard drag!

Drills and Corrections with Power Bags
On Feet:    

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  • As Drag Sox our bag improve the kick or act as drag on pull sets
  • Kick at the surface with power
  • Reduce knee flexing
  • Power your kick from your hips
  • Add drag for pull sets
  • Trains to hide kick on pull sets
  • Great on timed sets
  • Close the bottom strap for harder workout

Using the Power Bags to Fine Tune your Upper Body Strength
Using the Power Bags to Fine Tune Flutter Kick Power

On Calves:

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  • Completely NEW way to feel and train the kick!
  • Restricts knee bend
  • Add drag for pull sets
  • Finally a drag sox that can attach to the calves for breast kicking
  • Fires up your Breast kick

Using the Power Bags to Fine Tune Flutter Kick Power
Using the Power Bags to Fine Tune Breast Kick

For Breast Kicking (bags on feet or Calves):

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  • Power the breast kick
  • Hide breast recovery
  • Help finish whip on Breast kicking
  • Increase calf awareness

Use the Power Bags to Fine Tune Breast Kick

On Forearms (hand out or in Fist):

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  • Power the stroke and recovery
  • Build recovery muscles and speed
  • Increase recovery speed
  • Improve ‘high elbow’ or EVF Catch
  • Other Sox can only be used with a fist, the Power Bags leave the hand exposed

Using the Power Bags to Fine Tune Freestyle Stroke
Using the Power Bags to Fine Tune Breast Stroke Catch

As Skirt:

  • Use strap belt through both bags for a ‘full skirt’
  • Leave bags ‘open’ for light resistance
  • Close both ends of bags for medium resistance
  • Add paddles and other non-floating gear inside bags for high resistance
  • Use only 1 bag to target hips on only 1 side of body
  • Encourage ‘high hips’ by placing 1 bag on rump for free/fly/breast
  • Encourage ‘high hips by placing 1 bag on front for backstroke
  • Add a lightweight dumbbell or small weight ball to a single bag as a skirt for added drag that is almost unnoticed by the swimmer

Using the Power Bags to Fine Tune to Equalize Swimmers in the Same Lane
Using the Power Bags to Fine Tune Upper Body Strength

As Parachute:

 

Vary size and # of sponges

More ideal as a parachute as funnels and sponges because it offers endless resistance levels compared to 3 average parachute sizes

  • Use 1 belt around waist as tug rope and the other strap as a tether
  • Or attach bag to an ankle strap
  • Funnels are ideal as they will pull you back during weak phases of your stroke where regular parachutes and sponges do not
  • Can match the resistance of most parachutes
  • Combine half skirt and 1 parachute bag for high hips and high resistance

Using the Power Bags to Fine Tune Upper Body Strength

Over Fins

  • One of the hardest ways to kick and still keep a quick kick rate
  • Develops recovery power of the legs

For Pull Sets

  • Ways to use Power Bags for resistance on pull sets:
    • Leave on feet for quick pull resistance
    • As full/half skirt (and added weight inside)
    • Use ankle strap to attach Power Bag as parachute
    • Attach red Power Bag strap around both ankles
    • Place 2 feet in the same bag (acts as ankle strap and drag resistance for pull sets)

    Equalizer

    • Customize drag resistance for your stronger swimmers
    • Blend a wide range of swimmers to swim at similar paces
    • Use half skirts (3 size bags) and add 1-3 pounds of weights into skirts
    • 6 different degrees of resistance in your feet (3 sizes x open or closed)

    Using the Power Bags to Fine Tune Upper Body Strength

    On Kickboard (Note only the PB40 size fits on Kickboards, not PB25)IMG_1062-Edit 3
    • Slide a Power Bag over the nose of most standard kickboards (tighten straps as needed)
    • Leave front of bag open to add resistance to normal kicking
    • Insert a pull buoy or other items into the bag on the front for high resistance
    • Add 1 strap belt around your waist and use other strap belt to drag the kickboard behind you
    • Drag over your feet to prevent kick from breaking surface for more power
    • Drag over your thighs to prevent thighs from breaking surface when breast kicking on back

    Using the Power Bags to Fine Tune Flutter Kick Power
    Using the Power Bags to Fine Tune Breast Kick

    As a High Elbow Development Tool:

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    • Hold any standard pull buoy around the biceps to develop a high elbow catch
    • Ideal for swimmers struggling to learn drills such as our ‘dropped elbow drill’ to create  high elbow and forearm catch stroke
    • Simply slide  buoy into each Power Bag, then slide the arm into the bag and tighten the bag above the elbow

    Using the Power Bags to Fine Tune Freestyle Stroke
    Using the Power Bags to Fine Tune Breaststroke Catch

    For Flip Turns:

    • Great to train faster flip turns
    • Train them to ‘throw water’ off the ends of the bags
    • Will help eliminate ‘down kicks’ into turns by keeping arms down as kick into a wall for a flip turn
    • Helps to untrain a 2-legged ‘down kick’ when engaging the turn
    • Flip Turn Drills that are ideal to add Power Bags:
      • 5-stroke Flip turns (flip every 5 strokes with full rotation and continue same direction)
      • On any ‘swim’ set, drop the arms at the flags and ‘kick through’ the turns
      • Lay flat on the surface (facing a partner), flip feet over the top and ‘throw water’ at your partner’s face
      • Add small pull buoys inside bags to avoid ‘down kick’ into turns

       

      Using the Power Bags to Fine Tune Flip Turns

       

      Easy to Use:
      • Comfortable on ankles
      • Quick tightening strap
      • Ability to close bottoms prevents them from riding up around the ankle on breast kicking
      Each set of Power Bags Include:
      • 2 bags
      • 2 strap belts
      • Each bag has 2 straps – 1 red non-elastic (ideal for around ankles) and 1 black elastic (best for the top of calves or over elbows)
      3 sizes of Power Bags with labels
      3 sizes (6 resistance levels – each size is used ‘open’ or ‘closed’)
      • PB25 (light) – ideal for ages 12 and under
      • PB40 (heavy) – ideal for 13+ ages and most adults
      • PB50 (Expert) – only recommended for college and Olympians
      Light (PB25)
      • Medium resistance
      • Ideal for timed sets
      • Best for ages 12 and under
      Heavy (PB40)
      • Medium-to-Hard resistance
      • Great for most any workouts
      • Best for ages 13+ and most adults
      Expert (PB50)
      • Only recommended for college and Olympians

       

      Instructions:
      On FeetIMG_9471 2
      • Use the red non-elastic strap around ankles for strongest hold
      • Close the bottom strap for harder workout
      • Close the bottom strap for breast kicking (so they don’t ride up leg)

       

       

      On Calves
      • Use black elastic strap at top of calves to ensure it won’t slide down
      • Tighten red strap on ankles

       

      On Forearms
      • Use black elastic strap over elbows to ensure it won’t slide down
      • Tighten red strap on wrist (hands free method)
      • Or bundle the open end in your fist (for more power and technique method)

       

       

       

       

      Full (or Half) Skirt
      • Place 1 strap belt through 1 or both bags and attach belt to your waist
      • Slide bags around so one is in the front and one is in the back

       

      Parachute
      • Place one strap belt around waist. Use the second belt as a pull strap (hooked to 1-2 bags)
      • Add non-floating items inside bag(s) for more resistance
      • Combine half skirt and parachute bag for higher hips and more resistance

       

      Kickboard Uses:
      • Slide 1 Power Bag over front of kickboard to add resistance to kick sets
      • Add pull buoy inside the Power bag, under the board for more resistance
      • To position kickboard above knees for breast kicking, tighten stopper on kickboard bag and hook the tow belt below stopper.
      • Drag kickboard over the feet behind you to add more power to kick with less knee bend (feet can’t break surface)
      • Drag kickboard over thighs for kicking breast on the back to keep the thighs flat behind body
      Care and Maintenance:
      • Hang Bags to dry between uses
      • Limit direct sun exposure
      • Strap Belts are best stored looped together so they don’t get tangled
      Drills and Corrections with Power Bags

       

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      Patent Pending