Improving the catch in freestyle can be difficult to do. And unfortunately, it’s an important skill to master because without an effective catch, it’s very difficult to create an effective pull.
Because it’s important, and because it’s difficult, we want to use the most effective strategies to create positive change, and sometimes, that means using multiple strategies in combination.
I’m going to show you 3 drills you can use in combination to improve your catch.
Set up the stroke
One of the main obstacles for an effective catch is that many triathletes don’t understand what’s supposed to happen. The name is a little misleading, and it can create the wrong impression.
To help triathletes improve their understanding of the catch, I like to have them practise setting up the stroke, simply and easily. It’s a simple bending of the elbow and adjustment of the hand.
Check out this video to see it in action.
Wall pull
A second challenge in developing an effective catch is learning how to use the forearm. While setting up the stroke correctly can help here, learning to apply pressure with the forearm in the right position is critical as well.
That’s why I love Wall Pull. It’s simple, it’s easy, and it allows you to feel what it’s like to create an effective forearm position, as well as apply force in that position. It lets you feel what you need to do.
Upside down paddles
As you’ve probably noticed, using the forearm correctly is a huge part of improving the catch. Having felt what it’s like to use the forearm effectively, we’re going to start learning to use the forearm while actually swimming.
By holding a paddle upside down, the wrist is locked in place. That means the hand and the forearm are going to be moving as a unit.
To move the hand backward, the forearm has to move backward as well.
Combined with the previous two strategies, it becomes a lot easier to understand how to use the forearm to create propulsion, as well as start actually doing it while you’re swimming.
Putting it together
A simple way to use these strategies together is to perform five repetitions of setting up the stroke, perform 5secs of wall pull, and then swim with upside down paddles.
Rather than just ‘thinking’ about your catch when you swim, you’ll practice the correct motion, you’ll feel the correct position and how to apply force in that position, and then you’ll practise swimming with the extra guidance provided by the upside down paddles.
By using all three drills in combination, it’s much more likely that you’ll achieve the breakthrough you’re looking for that leads to faster and more effective swimming.
Top image credit: Remy Whiting