What is a “Clean Catch” and How Can You Perfect It? Mastering the Catch: The Key to Efficient Swimming The “catch” is one of the most critical elements of an efficient swim stroke. It’s the part of the stroke where your hand enters the water and grabs hold of it, setting you up for a […]
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Swim: Rotation Rolling Creates Efficiency & Power The Rotation Rolling Drill is designed to help swimmers activate their hips first when rotating in the water, rather than leading with the chest and shoulders. This technique allows for a more powerful and efficient stroke, as it minimises drag by reducing body mass moving through the water.
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Swim: Shoulder Tap Promotes High Elbow Recovery In the Shoulder Tap Drill, swimmers tap their shoulder with their hand during the recovery phase before completing the stroke with a clean hand entry into the water. This pause encourages swimmers to maintain a high elbow position and avoid overreaching or dropping the elbow during the recovery.
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Swim: Popov Improves High Elbow The Popov Drill, named after Olympic champion swimmer Alexander Popov, focuses on developing a high elbow recovery, a streamlined body position, and stroke efficiency in freestyle. It involves swimming freestyle with a focus on a high elbow recovery and fingertip drag. After each stroke, swimmers bring their fingertips close to
Swim: UNCO Improves Body Rotation The UNCO Drill (short for uncoordinated) is a freestyle drill that helps swimmers refine their technique by forcing them to swim with one arm at a time. You will wear a paddle on one hand, while the opposite arm stays by your side. Breathing is restricted to the same side
Swim: Negative Splits Improves Pacing This session is a highly effective way to help swimmers improve their pacing strategy, energy management, and overall endurance. In this drill, swimmers intentionally swim the second half of a given distance faster than the first, which teaches them to conserve energy in the early stages of a swim and
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Swim: Scull 3 Improves Propulsion The Scull 3 Drill, or Rear Scull, focuses on the final phase of the stroke, where the swimmer finishes the pull and prepares for the recovery phase. This drill is crucial for developing a strong and efficient finish to the stroke, ensuring that swimmers get the most propulsion before the
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
Swim: Scull 1 Improves Feel and Catch The Scull 1 Drill is designed to develop a swimmer’s feel for the water and improve the catch phase of the stroke by focusing on precise hand and forearm movements. This drill helps swimmers learn how to “press” the water efficiently with their hands, keeping the elbows high
Swim: Doggy Paddle Drill Correct Your Catch The Doggy Paddle Drill focuses on developing a proper bent elbow catch and reinforcing a high elbow position during the underwater phase of the freestyle stroke. Unlike full freestyle, this drill keeps your arms submerged throughout the entire stroke cycle, with no recovery phase above the water. By
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