Drill Library: Human Stroke

Understand Why We Do The Drill, :

  • Teaches you to extend without dropping the elbow
  • Teaches you to reach from the lats and hips
  • Teaches you to keep an open armpit and a high elbow through the pull
  • Helps you repeatedly feel the catch phase of the stroke

How To Do It:

Body Position:

  • Human stroke is a freestyle stroke with an underwater recovery.
  • Similar to doggy paddle, but with a long reach, extend, catch and push through to the finish as you would in a normal freestyle stroke

The Movement:

  • Stretch forward until you feel your hip start to roll slightly
  • When it has reached as far as it can, drop your hand and fingers down and push water backward to your feet using your hand, wrist and forearm.
  • Finish the pull to your hip, then keeping your hand underwater return it to the stretched out Number 11 position as you pull back with the opposite arm.
  • Breathe as you would in the freestyle stroke

Things To Focus On:

  • Use the rotation of your hips to help drive you forward with each pull
  • Use your hand, wrist AND forearm to push water backwards
  • Reach and extend fully each time you stretch forward
  • Think power not turnover!

, More Catch & Pull Drills For You: