To clarify, this is mostly about my quest as a wannabe tourney castor and might need to be toned down a notch for actual fishing but the mechanics and techniques are true IMO and I recommend them for good casting. I do not recommend the one-legged cormorant (big fig newton) follow through for normal casting, but I have developed a bad habit of stepping into the cast with my front leg bent and leaning back which is a terrible habit because it shortens the casting stroke. To counter this I step onto my front foot with all my weight and lift my back foot off the bottom. I don't recommend it unless it helps you overcome a bad habit.
... the pseudo-science of running-lines and matching heads has now devolved into such a miasma of obfuscation that it is a wonder that people are even not more confused....Erik Helm