The Speed is in Your HANDS

Introduction

This tutorial aims to enhance your freestyle swimming technique by focusing on the movement of your hands and arms. Proper hand positioning is crucial for increasing speed in the water. By following these steps, you can improve your swimming efficiency and performance.

Step 1: Understand the Role of Your Hands

• Your hands play a vital role in propelling you through the water.
• Focus on the orientation of your hands during the stroke.
• Key aspects to consider:
  • Flat Position: Keep your hands flat and aligned with your forearms.
  • Entry Angle: Enter the water with your fingertips first and your hands slightly turned outward.

Step 2: Focus on Forearm Positioning

• The forearms should work in tandem with your hands to maximize propulsion.
• Practical tips:
  • Angle Your Forearms: When your hand enters the water, angle your forearm downward to create a better catch.
  • Maintain a High Elbow: Keeping your elbow higher than your hand will enhance your pulling power.

Step 3: Utilize Swim Paddles

• Swim paddles are excellent tools for improving hand and forearm strength.
• How to use them effectively:
  • Practice with Paddles: Use paddles during practice to increase resistance and build muscle memory for the correct hand movements.
  • Focus on Technique: Pay attention to maintaining the correct hand and forearm positions while using paddles, ensuring you don’t develop bad habits.

Step 4: Implement Drills for Hand Positioning

• Specific drills can reinforce the correct hand movements:
  • Single Arm Drills: Swim using one arm at a time to focus solely on the hand and arm technique.
  • Catch-Up Drill: Swim freestyle but wait for one hand to "catch up" to the other before beginning your next stroke, emphasizing proper hand entry and catch.

Step 5: Evaluate and Adjust Your Technique

• Regularly review and adjust your technique based on observations:
  • Video Analysis: Record yourself swimming to identify areas for improvement.
  • Feedback from Coaches: Seek feedback from coaches or experienced swimmers to refine your technique further.

Conclusion

Improving your freestyle swimming speed largely depends on mastering hand and arm movements. Focus on maintaining the correct hand position, utilizing swim paddles, and practicing specific drills. By consistently applying these techniques, you'll notice significant improvements in your swimming efficiency and speed. Consider joining a swim camp for personalized coaching and practice opportunities to further enhance your skills. Happy swimming!