In this video, we will focus on 5 key things that will help you improve your catch technique for improved speed and efficiency while swimming in the pool or open water.
- The high elbow catch requires internal rotation of the arm
- Internal rotation should come from the elbow, not from lifting the shoulder
- Rolling the shoulder forwards can cause pain and discomfort
- Internal rotation can be practiced by placing the hand on a desk and moving the arm back and forth
- The hand and forearm are like a big paddle that provides most of the surface area
- In a good catch position, the upper arm also contributes to shifting yourself forwards
- It is important to be open through the underarms and use the entire arm, not just the hand and forearm
- Keeping yourself open through the underarm allows for more surface area to work with
SET UP NOT POWER
- Many people make the mistake of trying to muscle their catch when swimming fast
- Muscling the catch is not effective because the overhead movement is not very strong
- Instead, the catch should be used as a setup phase to get into a good position
- Some pressure should be applied during the catch, but not too much
- After the catch, the swimmer can then build through the rest of the stroke
ELBOW TO SIDE
- In a good catch, the elbow should be somewhat bent and pointing off to the side of the pool
- Fingers should be pointing down during the catch
- Many swimmers have a straight arm catch with the elbow pointing to the bottom of the pool
- Having a bit of bend in the elbows allows for a shallower catch
- It is difficult to get a good catch with straight arms, so it is important to bend the elbows slightly
- Best way to practice the movement and set up is through a simple drill called the setup drill
- The setup drill involves kicking with both arms out in front and moving one hand down to a catch, focusing on internal rotation and bending the elbow slightly
- Go through the drill slowly and use a snorkel and fins for added support
- The purpose of the drill is to practice the catch movement, as being able to do it slowly is essential for performing it correctly at faster speeds
It’s time to break free from this frustrating plateau and start making real progress in your swimming journey!
Trying to swim faster by pushing yourself to work harder usually leaves you exhausted and out of breath without improving your speed. With our 8-week Faster Freestyle course, we’ll show you exactly what you need to do to become a better swimmer by mastering these advanced techniques:
✔️Breathing And Relaxation
✔️Posture, Head Position, And Kick
✔️Balance, Alignment, And Hand Position
✔️Rotation, Recovery, And Entry
✔️The Power Diamond
Start your journey with the 8-Week Faster Freestyle and feel the difference in your swimming immediately!
P.S. Whenever you’re ready… here are 3 ways I can help you improve your swimming:
1. Join our 8-week Faster Freestyle program.
If you’re looking for a step-by-step way to become a faster swimmer in the next 8 weeks with the precise drills and workouts to do it, this is it – Click here
2. Join our Effortless Swimming membership for swimmers ready to move up a lane.
If you’re unsure where to start and what to do to find speed, I’m working with a group of swimmers and triathletes to increase their speed, efficiency, and swim fitness. – Click here
3. Work with me directly in our stroke analysis coaching.
If you’d like to work directly with me to take you from where you’re at to 15+ secs faster per 100m, you can record your swimming each week… – Click here