Vidlune
How to film yourself for technique practice
Simple rules for recording practice videos you can actually learn from: camera height, angle, framing, light and frame rate.
Watching yourself is one of the fastest ways to improve a movement, but only if the video shows what you need to see. A shaky clip filmed from the floor at an odd angle mostly shows the ceiling. These rules work for dance, swimming, tennis, golf, gym lifts and most other sports.
Pick one question before you press record
Decide what you want to check: the knee on landing, the elbow at the top of a serve, the timing of a turn. That question decides the angle. A side view is best for anything that moves forwards and backwards, such as a squat, a running stride or a golf swing. A front view is best for left and right, such as knees caving in or shoulders tilting.
Put the camera at the right height
Place the phone at roughly hip height for full-body movements. Filming from high up or from the floor distorts angles and makes limbs look longer or shorter than they are. A small tripod or a stack of books works fine.
Keep the camera still and square
Don't follow yourself with the phone. A fixed camera makes it possible to compare one attempt with another, and to measure lines and angles on the screen. Point the camera straight at the plane you want to check: for a side view, the lens should face you at a right angle, not diagonally.
Fill the frame, but leave room
You should take up most of the picture, with a little space around the movement so nothing leaves the frame. If you jump, travel or swing a racket, leave extra space in that direction. Landscape suits travelling movement and wide sports; portrait suits most standing and dance work.
Light from the front
Stand facing the light, not with a window behind you. Back light turns you into a silhouette and hides joints. Daylight from the side or front is ideal; indoors, switch on every light you have.
Use a higher frame rate for fast moves
Many phones can film at 60 frames per second or more. For fast actions such as a tennis serve, a kick or a jump, a higher frame rate gives you more pictures to step through frame by frame, so the moment of contact or take-off is not lost between frames. Slow motion modes at 120 or 240 fps are even better for very short moments.
Wear clothes that show the shape
Loose, dark clothing hides knees and hips. Fitted clothes, or a colour that contrasts with the background, make lines and angles far easier to see.
Film the same way every time
If you want to see progress, use the same spot, angle and distance each session. Then you can put this week's video next to last week's and compare them fairly, or lay one over the other to see exactly where the movement changed.
What to do with the video
- Watch it once at normal speed to get the overall picture.
- Slow it down and step frame by frame through the key moment.
- Mark that moment so you can return to it.
- Draw a line or measure an angle if you are checking a position.
- Compare it with a reference video or an earlier attempt.
A good practice video doesn't need expensive equipment. A still phone, the right height and decent light are enough to show you things you cannot feel while moving.