Swimming: Freestyle tempo high elbow position and catch

[usernameproblem]

Learnt something new looks like a good drill. Gonna try it tomorrow.

[picpoule]

Your videos are great. Here's an idea: I think high elbow and anchor point for pull actually accelerates the push from the very powerful rotation of body core. It sometimes helps to understand the concept of this video if a swimmer thinks of pushing from core and high elbow pivoting to assisting the push.

[evanscoaching]

@picpoule This is an excellent point of view! Pivoting from the core...great concept!

[Hollix00]

Perhaps someone has some ideas for a problem: When I swim, after 50-100m I feel heavy exhaustion of my musc. teres major which causes me to swim very unrelaxed and my need for air dramaticallly increases. What can i do?

[keithdechief1]

@Hollix00

Just make sure your legs dont separate much when kicking and that kick speed is around 6 per stroke. only short kicks ur legs should stay almost completely straight. Most energy is zapped by the legs and freestyle is mostly down to stroke rather than kicks. Keep elbows high even when underwater, let forearm/hand drop to create the catch which should end naturally at chest level. This should reliev muscle stress but otherwise your going too fast for your endurance level at present.

[evanscoaching]

@keithdechief1 Good points. Also, use the tops and bottoms of the feet for propulsion as well.

[keithdechief1]

@evanscoaching

Thanks for that - Is the foot propulsion achieved best by bending the ankles in sync with the kick (wavelike) or using the leg as a lever with pointed toes to paddle the propulsion ?

[evanscoaching]

@Hollix00 You should have a musculoskeletal examination for movement and stability from a PT or come see me in Tahoe if you're ever in the area. The assessment of functional movement is the first step to becomming a bettter and more efficient athlete.

[Hollix00]

@evanscoaching Thank you very much. Next week; I'll go to an ostheopath. I guess that matches you proposal. I would love to visit you but thats a bit too far (I'm from Germany ;)) Thanks for your suggestion

[glesp123]

@evanscoaching Dear Coach, I think my question has escaped your attention. I am reposting it for your guidance.

I would like to ask about moving of shoulder and hip together in one line. What I do is that during catch, by feeling pressure of water on wrist and forearm using latissimus muscle/shoulder , some rotation comes automatically in my shoulder and hip also. but i do not put pressure on hip and shoulder on my own to make the Symmetry of shoulder and hip in one line. Is it right

[evanscoaching]

@Hollix00 You should have your mobility, flexiblity examined and then, a technique swimming session to coordinate those areas of restriction with any uncoordinate swimming mechanics.

[evanscoaching]

@Hollix00 It is impossible to help you with of course seeing how your body moves out of the water and in the water. It sounds however, more like a problem with your intensity of effort. Stay slow and smooth...There should not be "heavy exhaustion" with swimming.

[MrRunner42]

Are there any dry land exercises that can be used to extend the entry point after a high elbow recovery?

[evanscoaching]

@MrRunner42 Your flexibility, mobility need to be assessed to answer this question. Some have tight back, chest, shoulder and or, hip muscles. So, it's hard to say, but to be sure, each swimmer should be assessed for movement and stability...make corrective changes and then, work on technique.

[upndown68]

Mark

Great stuff enjoy your vids. Having listened to probably half a dozen Master's coaches over the years I would like to hear your thoughts here. Some advocate that one needs to have initiated the pull while still stacked up on your side, while others have told me it's ok to roll flat b/f initiating the pull. I'm glad you make it clear that the first part of the EVF is a passive move, NOT a propulsive move. Few to none make that distinction. Thanks for your thoughts.

[evanscoaching]

@upndown68 My views don't go that "deep" into the technique. For me, it's about maintaining momentum and making sure each swimmer's mobility, flexibility, stability are examined outside the water before making specific coaching suggestions. My videos do "coach" too, but it's important to note the individual nature of each swimmer. Thanks for your comment...and yes, the EVF is often too aggressively captured. Thanks.

[kotorfan8039]

This video really helped me, my speed improved 100%

[evanscoaching]

@kotorfan8039 Nice!

[glesp123]

Dear Coach, Would you please guide us how to engage latissimus muscles in high elbow catch. Is open arm pit is the key.

Regards

[evanscoaching]

@glesp123 If you take a bit wider entry...just outside the shoulder this will "set up" more Lat engagement. However, some people are inflexible so be sure to assess all of your mobility, flexibility. And lastly, don't be in a "hurry" to "pull". Allow the forearm and hand to set vertically during the catch and then, make the pull.

[glesp123]

@evanscoaching thanks for your valueable guidance. i am obliged. one more question i would like to ask about moving of shoulder and hip together in one line. What I do is that during catch, by feeling pressure of water on wrist and forearm using latissimus muscle/shoulder , some rotation comes automatically in my shoulder and hip also. but i do not put pressure on hip and shoulder on my own to make the Symmetry of shoulder and hip in one line. Is it right?

[nutcake72]

hi Marc

Why are you teaching the exit point of the stroke on height of the hip? Why not using the full possible lenght? That way it would be possible to use the last part of the underwater-stroke to push the body right into the next glide. Also the timing with the Kajak-movement works out better that way, as far as I can say. I set my point of exit with my thumb at half the femoral-lenght. If you can explain me why it would be better to exit earlyer I would be very thankful.

Cheers,

Mike

[evanscoaching]

@nutcake72 Good question! Two reasons: First, swimmers cannot generally push to mid-thigh without an upward rotation of the palm and this results in pushing the body downward. Secondly, a mid-thigh or too long of a release point causes too long of a stretch (glide) of the entry. Both of these cause deceleration in my opinion.

[fazekaslaszlo]

this is a great drill!

thank you!

[ggpimpslapplox]

nice vid thanks

[Jeffreykip]

So, no hourglass? Is the high elbow an alternative to the hourglass/S pull or in addition?

[evanscoaching]

@Jeffreykip The "hourglass" shape is not used typically to describe the catch these days. It was more popular in the 70's. We are now looking to "hold" water by achieving a leverage position. The word "pull" is less used to describe the catch.

[Vazquez71]

Thanks! This technique and it improved my swim. Before I used mostly straight-arm and didn't get receive as much thrust.

[ratonesito]

that's very useful and very didactic. He is the one who we must thank. that¡s why he is doing in a way more simple how to swim... thanks .. I am from Peru

[evanscoaching]

@ratonesito Thanks for your comments...

[omentummajus]

I have a problem with left arm,cannot take it out of the water for elbow to appear first.I can only do it half the way if I turn my head left.

[evanscoaching]

@omentummajus Please see other posts below about video analysis

[aboled]

hey coach, thanks for the video. I have a question : are you supposed to flex your muscles during the transformation of your forearm from the horizontal to the vertical position? if not, then wouldn't you gain even more pulling distance by doing the old fashion outsweep and start your catch even earlier than passively bringing your forearm to the the vertical posion?

[evanscoaching]

I recommend you watch the Workout White Board video on Laminar flows...on this Channel. This should answer your question.

[klyka]

Very well explained. I think I finally got some pieces together after watching this. Thanks!

[evanscoaching]

Thanks and best of luck getting more efficient.

[OxanaBarratt]

My doughter is in pentathlon.she s 14 yo.6 years in training,She love long distances and very good at it.But in pentathl there is 200 distance.And she is struggling with that.On long-she s always first,on 200-last.She has good body for swimmind.Can you help us what to do?Thank you.

[evanscoaching]

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[hayleydisca]

thank you~

Bec

[MARS2477]

Coach i have been swimming for a year and i use to swim 1000m in 19minutes but i wasnt using my high elbow like you show us in your videos. This is my 3rd day i tried to swim with high elbows and when i swim 200m im super tired!!! Is this normal? its very difficult when i try to catch my breath... THANK YOU

[evanscoaching]

1000m in 19' with a year of swimming is pretty good. Of course, I don't know your background, but your question as most has many possibilities for answers.

First, adaptation takes time. Reconstruction can take 2-3 months of easy swimming...very low intensity...The main thing is to work against the resistance and maintain the right position.

Give it time and in my case if I work a wider entry line (V line---see other videos) my high elbow catch position is much better and less energy.

[normsfletcher]

Thanks! I will practice this. I am really trying to feel the catch at the moment. Is it right that as soon as you feel the resistance then you should drive your hip into to start moving past your arm?

[evanscoaching]

I don't think I cover the hip drive in this video, but yes you should move the opposite hip towards the pulling or anchored hand. I wouldn't use the word "drive", but more allow the hip to "unload" towards the hand.

An important point is to keep the arms stroking in the front quadrant...that is make and early catch position and take an early exit near the midline.

This will keep the continuum going nicely.

[normsfletcher]

Just tried the old "pinky on the wall" in an ocean swim race - very effective tip

[pazurycezara]

great explanation with glass-wall. going to practise:]

[DREHAC]

i still dont understand this thing with the catch. for years ive been thinking the catch is in the palm. but i understand its the whole arm or as much surface area as possible. how i feel this. i dont understand the concept of "Feel". what does this mean. some one please help me.

[evanscoaching]

The "catch" is similar to "catching" a ball. If you're coordinated you'll "catch" it in your hand. You have a good question about "feel" as this can sometimes take "years" to develop.

Combine the movements in this video with the V Line Entry I talk about in others (a wider entry) and you should begin to "feel" the catch. Add tempo from the left to right sides and with a few months of deliberate practice you'll have it.

It does not happen in one session, but over time.

[stiffler2785]

Coach Evans thank you for this great video you really do know how to explain and teach. Im definitely gonna benefit from this tomorrow morning,

[evanscoaching]

Thanks and good luck. This video has generated a lot of positive comments and the drill has helped many swimmers.

[joeldesigner]

Wow. You're hitting on some really key points that are so often missing from others technique videos - like the catch, tempo, using full body and keeping pinkie perpendicular (other video). These are tips perfect!!! Thanks so much.

[evanscoaching]

Thank you very much...

[luismsoriano]

pero que dice manue?

[marci34]

Hi from France...

Great, great video...thanks...

[Peekingduck]

Thanks

[moviedude22]

Thanks for sharing, Coach! What a born teacher and athlete you must be - Can't wait to watch the rest of your lessons - so insightful!

[evanscoaching]

Thank you.

I am glad you like the videos...

[taruky]

Thanks coach! Couple questions. First, in the wall drill, are we simulating the position in the water when we are flat? If so, what is going on during the downroll. Or do you advise having the catch arm fully in position before the downroll, then the catch arm is farther back when the swimmer is flat.

This leads into the next question about minimizing glide. You advise swimmers to begin getting into catch position the moment the other arm starts its recovery?

Thanks.

Tarik

[evanscoaching]

Wall drill: When the left hand pulls down slowly turn the right hip towards that hand. So, not entirely flat...think of symmetry...movement in the hand gets movement from the hip toward that hand.

I think the term "glide" is inncorrect. What I mean and you're close...is once the pulling arm completes the pressure and begins recovery the opposite hand should instantly holding/catching water.

[OutOfTheBlack]

hi Coach. This video looks very good and pedagogic indeed.

Could you clarify one point. Would this work the same if the the hand and forearm are moved parallel to the body instead of down? I mean if the hand is passing in front of you face and along your neck, waist down to the stomach then escape to the side? In this case, the movement will create a 90 degrees angle between the upper and lower arm but I'm not sure if this would decrease the push power?

Many thanks

[evanscoaching]

The point of this exercise is to establish the "position" of high elbow "early" in the stroke. This is where in my opinion swimmers can generate the most propulsion potential. It lengthens the distance you "hold" water.

Your comment and suggestion is fine, but that's the "easy" part of the stroke...from the chest down. Work on the front end and the back end gets better.

Great observation and comments...Thanks.

[andyourmother]

I can't remember whether I've left this comment before, but last year I couldn't swim freestyle, and in september I'm doing a relay swim across the English Channel. I've seen a lot of the videos on youtube, but these are the ones I come back to. They've been really invaluable. Thank you very much!

[evanscoaching]

Thank you for your comments. This is really amazing what you're doing...

All the best.

Marc

[mrspeedofive]

I wld like to thank coach Evans for the explanation and video.

I have been watching your video over again and again, as I find it very helpful.

I have been practising the drill and it is helpful.

Recently, i attended a swimming class and i was taught on TI drills, which concepts contradict with high elbow method. I find TI slows down my freestyle.

What is your view on TI? Much appreciated.

Greetings from Spore

[evanscoaching]

Thanks for your comments.

I have discussed my views on the TI methods in an earlier post. Your comment attests to the problems with this system for adult learing swimmers.

I think there is a "happy medium", but TI is too systematic (there needs to be coaching) for my liking and it misses some elementary aspects of learing how to "catch and hold" water smoothly, cleanly and efficiently.

I am doing online video now...if you wish to have my analysis.

[schwantz037]

Good video with ceasily understandable demonstartions.......whats your view on the TI principles.

[evanscoaching]

Thank you!

My views on TI are that the principles are not good for beginning and adult learners of freestyle swimming.

This is not to say I am an expert on TI. I am not and frankly, haven't studied their program. I have however, over the years had to "re-teach" dozens of TI students who simply do not have the basic principles to sustain momentum.

I teach a contiuum technique which serves the neophyte to learn how to sustain motion using body line priniciples I've developed.

[evanscoaching]

Keep us updated. Thank you.

[evanscoaching]

Thank you!

For sprinting I recommend pulling out well before the hip. Still, using the same front end technique.

[HungAzn]

Great explanation! Clarified many of my questions.

~Thanks!

[evanscoaching]

Very well...much appreciated.

[evanscoaching]

Well done. Thank you.

[bleakilla]

Thank you so much for this video, I think it is great what you are doing and helping us become better swimmers.

[evanscoaching]

Excellent...Thanks!

[andyourmother]

Also, great, thorough video. Thanks!

[evanscoaching]

Much appreciated

[andyourmother]

I'm doing a really long distance swim later in the year, does the gliding point apply to that?

[evanscoaching]

I will do another video sometime about this question as I think there is a misconception about what the "glide" is.

Briefly however, I define "glide" when both the extending hand/arm and pulling hand/arm are not creating propulsion of some kind.

More clearly, "glide" is when the pulling hand/arm has finished it's propulsion the extending arm must precisely at that moment begin the pull.

So, regardless of swim distance this rule stands true. NO GLIDING.

[pure18101987]

Excellent explination, Thanks!

Got many freestyle videos but none actually explain your arm positioning like this.

Thanks again!

[evanscoaching]

Thanks for your positive comments.

[evanscoaching]

The analogy of a Kayak and paddle might be useful.

When one blade has finished its pulling phase the other paddle immediately "catches" water and begins that pull. Otherwise, there would be deceleration if the other paddle does NOT make a catch--or a late catch.

Perhaps, not so noticable in swimming, but I am sure you'll agree that once the pulling ceases there cannot be anything other than deceleration of speed.

Thanks for your comments. Much appreciated to have a counter viewpoint.

[crazeysl]

thx a lot for this video. I have been swimming the wrong way all this time

[kceandy]

Good!

[padskawa]

Thanks for the instruction. I promise to work on keeping my elbow high. The drill should work great, I'm going to go and try it right now. I can't wait to get back to the pool.

[Broeckhoest]

I am really glad to find advice on symmetry. What I find when I do your "sheet of glass" exercise (and also with swimming is that I have problems making the elbow lift with my "less strong arm". Are there any specific stretching exercises to increase this mobility? Thanks a lot for your advice!

[evanscoaching]

It's difficult to make recommendations without assessing your stroke, mobility and strength. The Wall drill however will help with the mobiility of the movement and SLOWING down as you swim for a while as you learn the technique.

All the best.

[Broeckhoest]

Thanks for your quick response, this is really super, have subscribed, will recommend to others

[conchomusic]

Excellent! Between this video and a few of the others about high elbow catch swimming I have finally gotten the hang of it. Just came back from the pool and my 100s are about 5 seconds faster when swimming with this technique -- amazing. The descriptions of high elbow swimming always claim that it recruits bigger muscles, but I think most of the speed increase is due to the reduced frontal aspect since the shoulder and upper arm are more hidden behind the forearm and hand. Thanks coach!

[evanscoaching]

Thanks and great to hear you're so much faster.

I believe the High Elbow Vertical Forearm position increases velocity potential by and "early catch". Anchoring (the catch) and holding onto the water "early" permits a longer propulsive phase.

Think of this a "early leverage".

Thanks again...

[tiropitaaki]

it's a good lesson. high elbow is the solution!

[trujib]

this was a great lesson, thanks!

[GnailCool]

quite a helpful drill, thanks

[Pejeruin]

thanks

[UgoZg]

Thanks. This will surely help with my technique.

[LD082U]

Thanks I'm gunna give it a go, very helpful!

[jiegjieg]

very helpful!!!

thanks a million

now to the pool to practice

[dezaomancini]

Muito boa a apresentação!....muito bem explicado como deve ser feito o movimento.!

Parabéns!

[gowrisekar5]

great