Swim: Scull 2

Improves Feel and Catch

The Scull 2 Drill involves positioning the arms and hands pointed down towards the bottom of the pool, allowing swimmers to focus on improving their forearm and hand control during the mid-pull phase of the stroke. This drill helps develop water sensitivity, enhancing the swimmer’s ability to maintain a strong grip on the water while pulling. By refining this phase of the stroke, swimmers can increase their efficiency and power in the water.

Key Points

Arms and Hands Down: Keep your arms extended with elbows slightly bent, and point your hands down towards the pool floor.
Press and Scoop: Perform quick, controlled side-to-side movements with your hands, pressing the water and scooping it inward.
Body Position: Keep your body streamlined and horizontal, with a light flutter kick to maintain forward momentum.
Elbow Position: Ensure your elbows stay high throughout the drill to maintain leverage and control during the pull phase.

Drill Execution

Begin by extending your arms in front of you with hands and forearms pointed directly towards the bottom of the pool.
Perform a sculling motion by moving your hands side to side, using your forearms and palms to press and scoop the water.
Keep a slight bend in your elbows and maintain a steady, controlled pace.
Engage your core to keep your body aligned and use a light flutter kick to maintain balance and forward motion.

Progressions

Add Tempo: Start slowly and gradually increase the speed of your hand movements to improve water sensitivity and build strength in the pull phase.
Fins Progression: Use fins to help maintain body position while focusing entirely on hand and forearm technique during the drill.
Single Arm Sculling: Focus on one arm at a time, keeping the other arm by your side. This allows you to concentrate on perfecting the mid-pull phase with each arm.
Extended Distance: Perform the drill over longer distances, maintaining proper form and increasing endurance while honing water catch and control.

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