SKY SWIMMINGSKY SWIMMING

STROKE DEVELOPMENTSTROKE DEVELOPMENT

TRAININGTRAINING

Freestyle Arm CycleFreestyle Arm Cycle

Freestyle Arm CycleFreestyle Arm CycleCatch PhaseCatch Phase

The hand enters the water The hand enters the water between the head and shoulders, between the head and shoulders, hand should be flat (firm not hand should be flat (firm not tense fingers) fingers should be tense fingers) fingers should be together. (In the first picture)together. (In the first picture)

During the catch, swimmers During the catch, swimmers should keep their shoulders should keep their shoulders above their elbow, elbow above above their elbow, elbow above the hand, and wrist above the the hand, and wrist above the fingertip (In the second picture). fingertip (In the second picture).

As the hand pulls downward, the As the hand pulls downward, the hand should not go no further out hand should not go no further out laterally than the width of a hand. laterally than the width of a hand. (In the second Picture)(In the second Picture)

Furthermore, the swimmer needs Furthermore, the swimmer needs to roll onto the water by turning to roll onto the water by turning the hipsthe hips

Freestyle Arm CycleFreestyle Arm CycleMid PullMid Pull

During the mid pull, the During the mid pull, the hand and forearm should hand and forearm should be kept ahead of the be kept ahead of the elbow as much as elbow as much as possible. (In the first possible. (In the first picture)picture)

The hand should go as The hand should go as deep as the swimmer can deep as the swimmer can handle.handle.

If you are strong enough, If you are strong enough, you can pull the water you can pull the water with the elbow up to as with the elbow up to as much as a 135 degree much as a 135 degree angleangle

Freestyle Arm CycleFreestyle Arm CyclePower PhasePower Phase

During the power phase of During the power phase of the pull, the angle of the the pull, the angle of the hand should be hand should be perpendicular to the perpendicular to the surface of the water. surface of the water. (swimmer should not push (swimmer should not push water up into the air). water up into the air).

The exit of the hand The exit of the hand should be closer to the should be closer to the knee then the hip joint. knee then the hip joint. (shown in picture 2). (shown in picture 2).

Freestyle Freestyle Hip Rotation/Head PositionHip Rotation/Head Position

The hip rolls during the catch The hip rolls during the catch phase of the pull to grab the phase of the pull to grab the water to begin the arm cycle.water to begin the arm cycle.

During the mid pull, the hips During the mid pull, the hips twist to increase power and twist to increase power and leverage on the hand and leverage on the hand and forearm. forearm.

During the power phase, the During the power phase, the hips continue to twist to hips continue to twist to increase power and allow the increase power and allow the hand to exit the water for hand to exit the water for recovery. recovery.

Head position is easy ALWAYS Head position is easy ALWAYS LOOK AT THE BOTTOM!!LOOK AT THE BOTTOM!!

FreestyleFreestyleCommon ErrorsCommon Errors

Not keeping the elbows and shoulders up when the Not keeping the elbows and shoulders up when the hand enters the water.hand enters the water.

Letting the elbows and shoulders lead the pull at Letting the elbows and shoulders lead the pull at any point during the catch and mid-pull phase of any point during the catch and mid-pull phase of the stroke.the stroke.

Not kicking during breaths.Not kicking during breaths. Pushing water down during the catch phase of the Pushing water down during the catch phase of the

strokestroke Pushing water up instead of back during the power Pushing water up instead of back during the power

phase of the stroke cycle. phase of the stroke cycle. Looking up instead of LOOKING AT THE BOTTOM Looking up instead of LOOKING AT THE BOTTOM

OF THE POOL!!OF THE POOL!!