Swim Drills

Forearm drill

To allow you to use your forearm as a paddle, it is important to ensure the elbow remains high whilst the forearm engages the water at the fron end of the stroke. This drill allows you to feel the water from the hand entry until the rotation starts.

​Key points to note are :-

• Ensure that only the forearm moves.
• Keep the elbow at the surface of the water with the fingers relaxed and closed. ( use a Catch-it to feel the relaxed hand position).
• On the recovery open the fingers or rotate the hand to allow you to more easily return the hand to the surface.

The sequence of events are - 

• Kick on the side with the head facing forward.
• Keeping the shoulder and elbow on the surface
• Every 5m approx. bend the elbow keeping the finger tips face the bottom of the pool.
• When the forearm if pointing vertically down in the pool stop and recover the arm back to the surface.
• repeat every 5m

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Other points to note in the video :-

• Always push off from the side of the pool in a streamlined position, with both arms out stretched, making the frontal area as small as is possible. Do it every time and it will become natural.
• Note the swimmer doesn't lift their head during each breath.
• Use flippers to allow you to focus on the forearm if you feel this will help.