On Feet:    

• 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

On Calves:

• Completely NEW way to feel and train the kick!
• Restricts knee bend
• Add drag for pull sets
• Fires up your 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

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

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

As Parachute:

• Use 1 strap belt around waist and the other strap belt to attach to 1-2 bags as parachute
• Add non-floating items into bags to tailor drag resistance to your needs
• Can easily match the resistance of any size parachute
• Combine half skirt and 1 parachute bag for high hips and high resistance

On Kickboard (Note only the PB40 size fits on Kickboards, not PB25)

• 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

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)

• Light (PB25)
• Heavy (PB40)

Light

• Medium resistance
• Ideal for timed sets
• Best for ages 11+

Heavy

• Medium-to-Hard resistance
• Great for most any workouts
• Best for ages 13+

Instructions:

On Feet

• 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 Skirt

• Place 1 strap belt through both bags and attach belt to your waist
• Slide bags around so one is in the front and one is in the back
• Close all bag ends for more resistance
• Or use just 1 bag (front or back) to encourage high hips (swimmers will naturally force hips up to reduce resistance)

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