Drill Library: Fists Freestyle

Understand Why We Do The Drill, :

  • Teaches you to use your forearm and wrist as part of your pulling paddle
  • Teaches you to keep an open armpit and a high elbow through the pull
  • Helps you repeatedly feel the catch phase of the stroke on your forearm and wrist

How To Do It:

Body Position:

  • Swim freestyle with a slight twist on your hand position as it moves through the arm cycle.

The Movement:

  • Instead of holding your hand open as you normally would, close your hand into a fist.
  • This forces your body to feel and hold water on your forearms
  • When you are able to utilize your forearms as part of your paddle you will move a whole lot more water backwards which will move you forwards much faster.

Things To Focus On:

  • Really focus on your forearm as you do this drill. Try to find as much connection and pressure on the water as you possibly can.
  • Make sure you are feeling the pressure on your arm as you push water back towards your feet!
  • Close your fists tight
  • Extend forward each time you enter the water

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