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The always awesome Bonnie D. Stroir of the San Diego Derby Dolls explains how to do a leg whip and demonstrates it for us on both flat and banked track.

If you've already got your one-footed glides around corners down pat, and you can hold a nice little arabesque, then you can do a leg whip.

This type of whip can be very powerful when done right, lets you whip your jammer from further away, it's often unexpected, and of course, it's a real crowd pleaser.

Check out the vid for the breakdown.

Click here for a sweet photo montage of the Rat City All Stars' fair-haired power duo, Blonde An' Bitchen and D-Bomb, doing a leg whip at last year's Nationals.