Fist Swim Drill
The fist swim drill is a common drill among swimmers. It helps to increase the catch provided by the forearms while swimming the freestyle stroke. It does this by effectively removing the hands, forcing the forearms to do most of the pulling. The swimmer will then understand catch better (see the page on sculling) and will also increase their freestyle speed and efficiency.
Steps
Steps
- Push off wall in streamline position.
- Swim freestyle, but clench fists.
- Make sure that hands are clenched tight; swimmer will not receive effect of drill if hand is in a 'cheating' position (see slideshow image 2)
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Alternate version of the fist swim drill requires a tennis ball, but prevents the 'cheating' hand position (see slideshow image 2)
- Push of wall in streamline position.
- Swim freestyle, but hold a tennis ball in your hand. Do not let go!
- Make sure that hand is clenched tightly around tennis ball.
Works Consulted
Swimming Tips and Techniques." Swimming Tips and Drills from Team Speedo. 12 Mar. 2012. Web. 29 Aug. 2014. <http://www.speedousa.com/swimming-tips.shtml>.
Wolf, Lisa. "Swim Drills for Triathletes." USA Triathlon. USA Triathalon. Web. 15 Sept. 2014. <http://www.usatriathlon.org/about- multisport/multisport-zone/multisport-lab/articles/swim-drills-for-triathletes-032613.aspx>.
Wolf, Lisa. "Swim Drills for Triathletes." USA Triathlon. USA Triathalon. Web. 15 Sept. 2014. <http://www.usatriathlon.org/about- multisport/multisport-zone/multisport-lab/articles/swim-drills-for-triathletes-032613.aspx>.