Swim: Hand Entry Drill

Refines Hand Entry for a Smoother Stroke

The Hand Entry Drill helps swimmers develop a dynamic, powerful entry with a high elbow, focusing on a clean, intentional hand entry. In this drill, the elbow drives the movement forward, occasionally “slapping” or “smacking” the water as it extends, promoting a strong transition from recovery to catch for an efficient pull.

This drill refines hand entry mechanics by emphasising a high elbow recovery and dynamic forward extension. It helps swimmers create a forceful entry that maximises propulsion, reduces drag, and sets up a stronger pull phase.

Key Points

High Elbow Recovery: Maintain a high elbow throughout the recovery phase, with the elbow leading the hand into the entry.
Dynamic Entry: As your fingertips touch the water, extend the arm forcefully, allowing the elbow to “slap” or “smack” the water as you reach forward.
Alignment: Ensure that the hand enters directly ahead of the shoulder, avoiding crossover that can cause imbalance and drag.
Controlled Power: Focus on driving the hand forward into the stroke, using the high elbow to create a strong, dynamic entry.
Minimal Splash with Impact: While the elbow drives the entry with power, aim to minimise unnecessary water disturbance for a more streamlined entry.

Drill Execution

Swim freestyle while concentrating on a high elbow recovery during the stroke.
As the arm extends forward for the hand entry, engage the elbow in a dynamic forward motion, letting it “smack” the water lightly as the hand reaches forward.
Maintain a clean, smooth fingertip entry while focusing on driving the hand forward with power.
Ensure the entry is directly in line with the shoulder, keeping the body balanced and streamlined.

Progressions

Single Arm Stop-and-Return Progression
Focus on one arm at a time. As your fingertips touch the water, pause the stroke, then return the arm to your hip without completing the pull. This helps isolate the dynamic elbow-driven entry, ensuring precision with each movement.
High Elbow with Resistance Bands
Use light resistance bands during this drill to create extra resistance as you recover and extend forward. This progression strengthens the elbow-driven movement and makes the dynamic entry more powerful.
Hand Entry with Tempo Trainer
Set a tempo trainer to a comfortable stroke rate and practise maintaining a high elbow and dynamic entry while keeping pace with the trainer. This progression helps you sustain speed and power while perfecting the elbow-driven entry.
Fingertip-to-Elbow Slap Progression
Start by dragging your fingertips on the water’s surface, then quickly “slap” the elbow into the water as you reach forward. This reinforces both the high elbow recovery and the dynamic entry into the stroke.

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