3 TIPS TO PULL MORE WATER - are your arms slipping?

[Music] all right we're gonna do your swim analysis just getting started diving in this is you doing your first couple laps easy to get warmed up um we're gonna talk about three different things today front end catch back end finish and hip rotation the first is the front end and the catch so the first thing that i noticed with a lot of mastered swimmers actually they're not getting that optimal catch position um you are unique and you actually start your position out really really great so this is a good position because your arm is straight your elbows high and your fingertips are actually pointing a little bit down getting ready to pull but when you start pulling you can see that your arm stays flat and you kind of push water down as opposed to pulling it back this is a picture of me in my catch position high elbow high rest fingertips pointed down with you it looks like we're is on both sides we're catching water at the beginning but then we're just pushing it down and we want to be pushing it backwards and still kind of towards the middle of your of your pole you're still pushing it a little bit down as opposed to straight back um so i pulled the little video of jenna swimming and as you can see she's wearing paddles i'll show you which panel she's wearing but her fingertips are pointed down at the very beginning of her stroke um she catches water and then her fingertips go straight down and she's pushing water back from the very beginning of her catch so that's what we want to shoot for the second thing that i noticed on the catch phase is your hands are actually going way out to the side rather than shooting straight back really happens every time you take a breath and as you can see your center line is where the crown of your head is but your hand is way off to the side you're pushing water out to the side as opposed to straight back happens on the other side too when you take a breath your hand is way off the center line and um it kind of stems from not getting that catch position and not bending your elbow and keeping your elbow high your arms pretty much stay flat the whole way through this is a picture of jenna as you can see her hand is directly under her body and her elbow is a little bit bent the first drill that we're going to have you do here to practice your catch is called the craninburg named after a swimmer that i used to swim with it's just skulling but scrolling straight forwards and back so you can do this two ways you can do it like he's doing and do it one arm at a time or you can have both arms out in front and find an alternating rhythm right left right left which i tend to prefer the second drill is pretty much doggy paddle and this is gonna help you practice keeping your arms straight down the middle of your body and as you can see you start the catch and you keep your hand straight down the middle of your body as opposed to shooting outside the center line the second thing we're going to talk about is the um the back end of your stroke so the finish of your stroke and as you can see here the one of the things that i noticed is you're not finishing your stroke all the way down past your hips your hand is coming out a little prematurely as you can see and the other thing that i noticed here is your your hand is also not pushing water back at the end of your stroke you're turning your palm inward which is kind of causing your hand to slip past your hip as opposed to pushing water this is a better view of it as you can see your hand is kind of turning in a little prematurely as opposed to just pushing water straight back [Applause] here's a slow-mo video of myself here let's just pay attention to the the end of the stroke and here's a freeze frame i'm still trying to keep my palm facing backwards and pushing water past my hip and then getting my hand out of the water so we want to finish our stroke all the way and keep our palm facing backwards so we can optimize that finish and push water all the way past our hips and use all the power that we're generating from the front of our stroke to the back so the first drill here is backscaling just to get a feel of the water um so it's regular scrolling you've probably done this drill before in masters but um just scrolling past your hips getting a feel for the water back there this is a good thing to do during warm-up or cool down um the second drill is a is a double tap so you're gonna finish your stroke out of the water but then you're gonna bring your hand back to where it's supposed to finish and this is just gonna practice placing your hand where it should be so i want you to pay very close attention to where your hand exits the water and then place it back to where it was supposed to be on the finish and the third lesson here is hip rotation and right now you're a very shoulder driven stroke which isn't necessarily a bad thing but it could lead to some shoulder injuries and and not uh not as much power as we or endurance as we want to be seeing so as opposed to shoulder driven we want to see hip driven and we can do that by looking at the angle of your hips and right now it's it's not terrible but it's a little flatter than it should be we should be getting more on her side and we should be doing that by driving power from our hips here's a picture of jenna as you can see you can't even see her top hip because she's pretty much completely on her side and that comes from the hips not the shoulders so we want to think about that when we're swimming and the other thing as you can see here is you kind of have a two bounce rhythm in your hips turn turn turn turn we want that to be one constant fluid rhythm from side to side and the first drill that we're going to look at is bow drill again you've done this before but the focus on this bow drill i want you to be thinking about your hips and stacking them one on top of the other pretty much completely on your side easier to use fins for this one as with any drill here if it's easier to put on fins but really get on your side here and practice that hip position and the second drill is reverse catch up stroke this one's a little more complicated but you're going to start with your hands at your side and you're going to do a full stroke cycle before beginning the next stroke all starting and finishing at your hips it gives you another rotation in your hips so you can think about what your hips are doing and having and how your shoulders and arms follow so here's the summary of what we talked about the first lesson is the front end and the catch we want to set your stroke up for a powerful pole and the drills are that cronenberg catch and the the underwater recovery doggy paddle um the second lesson here is the back end and the finish to generate more power from your hips and the drills are back scaling and the double tap finish and the the last drill or the last lesson is hip rotation so we want to be relaxing our upper body and driving power from our hips and we can do that by practicing the bow drill and reverse ketchup stroke so that's all i got for you um let me know if you have any questions thanks you

Channel: Freestyle Swim Lab

Views: 48,593

Rating: 4.9441118 out of 5

Keywords: swim, swim analysis, swim technique, triathlon, triathlon swimming, swim tips

Id: X_0VpEAvLvA

Length: 7min 48sec (468 seconds)

Published: Fri Aug 06 2021