footbag.org

[Brian Sonnenberg (Burianu)]

Ok, so despite being able to keep the bag up for a decently long time, I am told that while doing an inside heel kick / stall, I shouldn't make contact with the sack at knee level. Is this really such a bad thing?

The thing is, I can't seem to get my foot flat enough to hit it straight when I go any lower than knee level unless I reach out to the sides.

What should I do?

[Bill Pepper (center)]

IMO, it does matter where you delay the bag. optimal though i think is more of a personal matter. what is true though is that to efficiently delay the bag and be in position to follow that delay with a good set there will be a optimal zone for you. one possible negative scenario in delaying the bag (inside delay) at or above the knee is that it gives you little room to bring your leg further up for a good set, even if you are flexible enough for a good set you still now have your leg up by your waist, putting you further from the next trick causing more energy required to get into the next position, creating a need for expended energy.

think efficiency....

1.The production of the desired effects or results with minimum waste of time, effort, or skill.

2.A measure of effectiveness; specifically, the useful work output divided by the energy input in any system.

practice, capitalize on your strengths........fine delay the bag at your knee but practice bringing it down slowly to your ankle. practice your sets - small set, mid set, high set - both sides ALWAYS. make sure you actually delay the bag and hold for a two or three count. practice alternating inside stalls, stay on your toes, find the rhythm. movement is to be stable and strong yet fluid an "quiet"

here are videos of inside stalls - stable and efficient

http://www.youtube.com/watch?v=azdyDLbsT0A

http://www.youtube.com/watch?v=ct7BUqtWYFo

[Bill Pepper (center)]

as for inside kicks........

when you are playing, feel free to play. let the bag come to you - you dont have to meet it. play with it allowing it to drop a bit longer and see if you feel more kicking power at different contact heights.

in both kicking and delaying i believe it is a process of repetition. through repetition you will sort out what is most efficient. the game will change once you try to string tricks....toe > inside or inside > clipper. when you have the inside delay down but want to add a trick before or after it you will find that you have to tweak what you learned. this whole process makes you a better player.

go for:

10 inside kicks (both sides)
10 (or 20!) alternating inside kicks

then...........

5 inside consecutive delays (same foot) - (then do the other foot 5 inside delays)

10 alternating inside delays

pay attention to how you contact the bag (whether kicking or delaying), pay attention to how you set the bag whether kicking or delaying. focus to will the bag into the shape you want it to be in. ideally, shoot for consistent straight and in the center kicks and sets. get the bag to come up perfectly in front of you not too far out or too far in (close to you). ideally you should not have to move your position but to alternate feet. if you like get some chalk and draw yourself a box, stay in it!