The pull 'catch phase' is very important in generating power and propulsion.

Many swimmers, especially if they are self taught, will adopt a pull that follows the classic S-shape pull where you pull outwards then in then under the body; or will pull with a straight arm which in fact pushes downwards rather than behind them.

These methods are inefficient as they push the water in the wrong direction, which results in immediate loss of power and potential forward propulsion.

Take a look at the video below:

As you can see the swimmer is 'pulling' downwards, towards the seabed in other words, rather than positioning the hands at the side of the body and pushing the water back behind them to attain forward propulsion.

In addition, you can clearly see a bubble trail at the fingertips, which is a sure sign the hands have not entered the water correctly and have trapped air at the finger tips, which results in reduction of power - they're effectively pulling through air.

Tips on Arm Positioning for the Catch Phase:

Imagine yourself in a pool at the deep end. You want to get out. You can't use the steps so you have to get out using the poolside....

Is it easier to put your hands together on the poolside, arms straight out in front of you, then lift yourself out? Try it!

Or is it easier to put your hands on the poolside, positioned either side of your body with bent elbows, then pull yourself out?  This generates much more power through simple leverage mechanics.

It's the same for the 'catch' phase of the front crawl pull cycle...

• The hand should enter the water cleanly on the axis line.
  
• The glide can be maintained for longer swims to reduce the stroke rate, increase streamlining in the water and conserve energy.
• During the glide phase the hand should remain flat, arm extended, elbow locked, but the elbow should point upwards, not out to the side. This is a weird position to start with if you are not used to it, but gets easier with practise.
  
• Timing is important: as soon as the breath or other arm phase has finished start the catch phase of the next arm pull. Don't try to start the pull before then as you will lose balance and throw off the body rotation.
  
• On the pull bend the elbow immediately and keep the wrist straight and fingers relaxed, using the whole hand and the forearm as the paddle.
• Keep the palm of the hand facing backwards at all times: this is the direction you want to be pushing the water, not down, not to the side, or under your body where you lose power through lack of leverage of the arms.
• Extend the pull all the way back, don't bring the arm out too early.

In this blog we examine the importance of balance in the water and demonstrate how the head is often responsible for a chain reaction of issues with the stroke.

Here you can see initially that the swimmer's arm is too straight on the overarm cycle.

Generally, especially in pool swimming, the arm should bend at the elbow, the classic 90 degree angle is a good aiming point, a bent elbow is far more efficient in terms of stroke efficiency, staying relaxed and balance of the body in the water.

However, this alone is not the biggest problem and certainly in open water swimming latest techniques promote a straighter arm to help with getting through waves.

When the swimmer exits the right arm however, and breathes to the right, the head is over extending on the breath.

If you look closely you can see the swimmer's eyeline is looking to the roof. The head is also tilting upwards, see the small wave in front of the swimmer's head?

This results in a loss of balance, which in turn causes the legs to over compensate, splitting them apart and causing them to kick incorrectly, dragging in the water rather than propelling the swimmer.

In addition the left arm drops too far down and goes under the body instead of out to the side and the arm is too straight, resulting in further loss of balance and loss of power on the pull.

Whilst there are other factors to consider such as shoulder strength and flexibility, much of the chain reaction in many areas of the stroke are caused by loss of balance, which is caused by incorrect head positioning and thus body rotation during breathing.

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Although there are many factors to consider before getting to the pull phase in freestyle, the correct arm angle in the pull phase is critical to maximise power and stroke efficiency and thus propulsion through the water.

Here we analyse stroke techniques of two swimmers.

The swimmer above has a reach that is quite far from his body on the pull phase, which adds to resistance and can also throw him off balance.

It is important to use the elbow in the pull. Bend the arm as soon as you start the catch phase. Try to attain an elbow angle of 110-120 degrees.

Although not 'wrong' and still widely seen as a 'classic' stroke technique, it is advisable to avoid the old 'S' -shaped pull method, pulling under the body, which loses power; but instead continue the pull past the body towards the rear, with the thumb brushing past the hip to begin the arm recovery phase.

Here we see another swimmer, note the elbow angle.

Also see how the swimmer above has already started the next (right) arm entry into the water, together with long glide, which is preparing for the catch phase resulting in faster propulsion through the water.

This brings us onto a whole new topic... timing! Watch this space.

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