Drill Library: Catch Kick Drill

Understand Why We Do The Drill, :

  • Teaches you to keep your fingers below your elbow
  • Reinforces a good catch position
  • Teaches you to extend without dropping the elbow
  • Teaches you to reach from the lats and hips
  • Helps you learn how to keep an open armpit in the catch

How To Do It:

Body Position:

  • Put your fins on so you are able to sit higher in the water.
  • Lay face down in the water, one arms should be extended out in front of you in the “Superman” extension while the other arm is pushed against your side,
  • Your body should be slightly rotated to the side, but only slightly (about 25-30*). You should not be on your side.
  • Your legs should be extended out behind you.
  • Relax your head and neck between your arms into a natural position so your eyes are looking directly at the bottom of the pool.

The Movement:

  • On the extended arm, drop the hand and forearm (your paddle) down below your elbow so they are pointed backwards toward your feet.
  • Your elbows should be slightly outside the line of your shoulders and your finger tips lined up with your hips.
  • Your finger tips should be pointed directly at the bottom of the pool and your palm facing back toward your feet.
  • Hold this position as you kick down the pool. Feel the water pushing against your forearm and how your elbow and shoulder want to move “back” toward your body – work to push the shoulder and elbow forward holding the catch position

Things To Focus On:

  • Keep your elbow out in front of your head, don’t let it move back toward your body
  • Keep your armpit open so the angle between your lats and your triceps is big
  • Get your fingertips lined up with your hip, pointing down toward the bottom of the pool

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