Using the four key positions in the freestyle catch and pull will save you hours trying to figure it out on your own. You’ll find all FAST swimmers move through these four positions, and by using the YMCA drill we developed you to can improve your catch and pull dramatically.

  1. The Starting Catch Position
  2. The High Elbow Position
  3. The Power Diamond
  4. The Exit

For the full drill progression that we use in clinics and camps to develop effective catch and pull movements with our swimmers, follow the YMC Drill Progression. Available exclusively to video members in ‘Core Principle #4 – Develop An Effective Catch And Pull’.

Click here to join the video membership.