Power Bag / drag socks Sizes Available:

• PB12 – Advanced 7-8 year olds, most 9-10 year olds
• PB18 – Advanced 9-10 year olds, most 11-12 year olds
• PB25 – Advanced 11-12, best starter size for EVERYONE over 13
• PB40 – Advanced 15+ year olds with 3+ years of experience
• PB50 – 15-18 can use for PULL sets, College only should use for kick
• PB70 – EXTREME size, Pro and Advanced college swimmers only!!

• Many colleges use 3 sizes (25, 40, and 50)
• Most 13-18 age groups use PB40 and PB25
• Triathletes and new adult swimmers should use PB25 or PB18

Each set of Power Bags/drag socks include:

• 2 bags
• 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)
• String Belts are an optional upgrade

Care and Maintenance:

• Hang Power Bags to dry between uses
• Limit direct sun exposure
• Strap Belts are best stored looped together, so they don’t get tangled

Other Purchase Options

Who’s Using?
University of California, San Diego (Coach David Marsh, 2016 Olympic Head Coach)

Rice University (Head Coach Seth Huston)

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Who else is using?

Additional Uses/Tips/Support:

Use Power Bags/drag socks on feet, calves, forearms, hips, parachute, and kickboard drag!

Drills and Corrections with Power Bags

On Feet:

• As drag socks, the Power Bags 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
• Instructions:
  • 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)

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

On Calves:

• Completely NEW way to feel and train the kick!
• Restricts knee bend
• Add drag for pull sets
• Finally a drag socks that can attach to the calves for breast kicking
• Fires up your Breast kick
• Instructions:
  • Use black elastic strap at top of calves to ensure it won’t slide down
  • Tighten red strap on ankles

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):

• 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):

• 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 ONE Power Bags leave the hand exposed
• Instructions:
  • 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)
• Power Your Backstroke Arms
  • Swim backstroke with the bags over your hands
  • Focus on:
    • The power of your outsweep
    • Clean lines of your recovery
    • Over-shoulder entry
    • Driving your catch down

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

As Resistance Gloves:

• PB10 size fits your hand
• Ideal for recovery muscles and hand awareness
• Tighten the black strap and then roll inside-out to put on hand (this keeps the bottom strap inside the bag)

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 our Weight Bags inside bags to add more resistance or fill bags with paddles, small weights and other items for added 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
• Instructions:
  • 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

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
• Instructions:
  • 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

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 our 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)

• Slide 1 Power Bag over the nose of most standard kickboards (tighten straps as needed) to add resistance to kick sets
• 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 kickboard over your feet to prevent kick from breaking surface for more power and to prevent too much knee bend
• 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:

• 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 Power 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

As Lane Markers:

• Power Bags are great to mark the lanes from the floor or from the lane line
• Ideal options for 15 meter mark/red line breakout, breathing control, breakout point, etc…
• Options:
  • Add our Weight Bags and a carabiner to hang from the lane line
  • Add our Weight Bags and a sponge to set bag on bottom of pool

As Diving Depth Control:

• For swimmers that are diving too deep, create adjustable ‘sea grass’ from Power Bags/drag socks that they need to glide over the top of as they dive into the pool
• Connect 2 (or more) Power Bags to dial in the desire height. Add a few of our Weight Bags and a sponge to float up. Then, drop on center floor line to practice the right depth for diving. If the swimmer hits the bag, then they were too deep.

Underwater Undulations (Timing and Power):

• Use the Power Bags/drag socks (PB40 and PB25 size only) to practice your underwaters
• Add our Weight Bags inside the Power Bags to act as a pendulum for your timing development

Drills and Corrections with Power Bags/drag socks