11 To Catch Drill

Understand Why We Do The Drill, :

  • Establishes alignment of head, hips and heels.
  • Promotes a longer, taller body with good posture
  • Teaches you to extend without dropping the elbow
  • Teaches you to reach from the lats and hips
  • Helps you repeatedly feel the initial catch phase of the stroke

How To Do It:

Body Position:

  • Laying face down in the water
  • Arms should be extended out in front of you in the “Number 11 Position”
  • Legs should be extended out behind you
  • Head and neck into a neutral position
  • Make your body as long as you can

The Movement:

  • Extend your right arm directly out in front of you as far as it will go, keeping your left arm in the same place.
  • Stretch until you feel you right hip start to roll slightly.
  • When it has reached as far as it can, drop your hand and fingers down as if you were going to pull water backwards then return it back to 11 and repeat with your other arm.
  • Once you have gone through the movement with both arms, you may breathe by raising your head (so only your mouth comes out the water) breath in through your mouth and place your head back down in the water.

Things To Focus On:

  • Stretch out directly in line with your shoulder
  • Drop the fingers to push water backwards – don’t push water downwards when you drop the fingers.
  • Keep the movement slow and intentional

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