Understand Why We Do The Drill, :
- Helps you establish a connection with the water on your hands and forearm
- Teaches you to keep your fingers below your elbow
- Reinforces a good catch position
How To Do It:
- 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
- Keeping your elbows as still as possible and ensuring they are higher than your fingers, slide your paddle (hands and forearms) in and out slowly feeling the sensation and pressure of the water on your hands and forearm.
- Keep your head still and use the smallest kick you can to maintain a decent body position.
- When you need to breathe raise 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:
- Don’t rush through the movement – focus on feeling the water
- Focus on the sensation and pressure on your paddle
- Shoulders stay fairly stationary movement is primarily from elbows down to your fingers
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