Key Points

• Elbow Bent: Keep your elbow soft and slightly bent, as you would when finishing your stroke in freestyle, just before lifting your arm out of the water.
• Palm Positioning: Turn your palms towards your hips at the end of the scull, mimicking the release at the end of the underwater pull phase.
• Slow Movement: Accept that this scull, like the others, is more about form than speed. You won’t move quickly, so focus on technique.
• Symmetry or Single Arm: Perform the drill with both hands moving symmetrically or isolate one hand at a time to focus on individual mechanics.

Drill Execution

1. Start in a horizontal position with a pull buoy to stabilise your body, keeping your arms extended behind you with elbows slightly bent.
2. Use a sculling motion, turning your palms towards your hips and pushing the water back as if finishing your freestyle stroke.
3. Maintain a slow, controlled movement with your hands while keeping your elbows soft.
4. Continue the sculling motion, moving your hands symmetrically or focusing on one arm at a time for more detailed refinement.

Progressions

1. Progressive Scull Sequence: Transition through Scull 1, Scull 2, and Scull 3 in sequence to cover the entire stroke’s catch, mid-pull, and finish phases, improving overall technique.

2. Add Tempo: Gradually increase the tempo of your hand movements during the rear scull to develop faster, more efficient finishing power.

3. One Arm Focus: Isolate one arm at a time to strengthen individual technique and ensure you’re getting the most propulsion from each arm.

4. Extended Distance: Incorporate rear sculling over longer distances to build endurance while maintaining a strong and consistent finish to each stroke.