This week at swimgym CATCH

A good and effective catch consists of the right motion and a good feel for the water. A combination of these two things will give you a lot of propulsion during the pull-through.

Swimming is the only sport in which the face is in the water, meaning technique is needed to position yourself to breathe. The moments you can breathe are therefore limited. This complicates swimming especially when you are new to it. Breathing interrupts your bod...

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Skills & drills Hinge

The hinge drill lets you practice the catch phase of the freestyle without pulling through. You can focus on the positioning of your hand and forearm only. Use a snorkel to isolate the movement. Fins are optional.

How to do it 


  • Start kicking with both arms stretched out in front of you, hands are shoulder width apart

  • Bend your elbow and bring the hand under your elbow with your fingertips pointing down. There should be a 90 degree angle in your elbow

  • Without moving your elbow bring your hand back forward

  • Repeat with the other arm

Focus points 


  • Focus on the position elbow and hand, not on the propulsion

  • Kick and breathe easily, keep a neutral head position

  • Control the execution of the drill – don’t rush it

Coach tip

This drill requires a lot of repetition. Alternate with swimming freestyle with a snorkel, focussing solely on bending the elbow to get that catch position before pulling through. Eventually you should feel an increased feel for the water in your catch.

Equipment:

snorkel, fins

COACH TIP

After your hand enters the water, the movement of the arm is led by the hand. Bring the hand and forearm in a vertical position as soon as possible. The catch is the setup of your stroke. Position your hand and forearm in a vertical position and prepare to pull and push against the water.

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