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Freestyle - Power Elbow

Posted by Glenn Mills on Feb 20, 2012 02:00PM (0 views)

Developing power and the proper pull for freestyle takes an understanding of where real power comes from.

Why Do It:
This drill or focal point helps you learn the difference between something that's productive, and something that's just hard to do.  Using the right part of the arm to push the water back can make your swimming more productive.

How to Do It:
1 . To learn how productive an early press in freestyle is, put a small kickboard in front of you and, with a straight arm, push it down as hard as you can.
2.  Now move the board to the inside of your elbow, with the arm bent at about 90.  Now push the board down as hard as you can.
3.  Once you've learned to isolate that feeling, swim... trying to push the water back with the inside of your elbow.

How to Do It Really Well (the Fine Points):
Make sure you understand the difference between the inside of your elbow, and the back of your elbow.  If you lead with the elbow, you'll slice through the water rather than pushing it back. 

If you really want to see how it's done, check out Jason Lezak's video at goswimtv.com.


Tags freestyle, Jason Lezak, pull


Responses

Responded Feb 21, 2012 10:53PM

It's actually very useful in backstroke too!
Responded Feb 22, 2012 08:02PM

Excellent material Glenn. I will try it later today.
Responded Feb 22, 2012 08:13PM

Ro is giving away the future talking about backstroke...

Whatever you do... don't mention anything about breaststroke or butterfly. I'll run out of material!

Thanks Steve... I certainly don't have to tell you the subtle variation between the inside of the elbow and the back... but those little guys!!!! :) Taking inspiration from your vids, and we're all just playing to keep figuring things out. Some work... some don't.
Responded Feb 24, 2012 03:03PM

Oups! Sorry...I was so excited by the efficiency of this drill...will keep my mouth shut ;)
Responded Feb 24, 2012 03:55PM

If you're at practice today... I'll make sure you pay for your slip. ;)
Responded Feb 25, 2012 06:07PM

Not gonna lie, I was initially pretty skeptical of the usefulness of this drill. (Of course it'll be easier under your elbow! Lever arm lengths and stuff!) But after trying it this morning, it really helped getting the feel for pushing water with the inside of my elbow.

Great stuff.

Responded Feb 25, 2012 09:48PM

I didn't even try this drill with the kickboard yet, but I was thinking about pushing the water that way this week while swimming and found just thinking about it helped.
Responded Feb 25, 2012 10:53PM

Thanks for trying before posting. It's all about the experience, and I honestly wouldn't post something unless I feel it. If you can't feel it, it doesn't mean someone doesn't feel it. It took me a long time to learn that as well. People would tell me things, and initially, I'd think... that can't be right... but after 45 years in the sport, you'll ultimately hear the same thing more than once... which means there are a lot more valid things than any of us can hold in our heads. Trying, and from a teachers perspective... trying to see it from someone else's point of view, has really helped me accept some things that I initially didn't think were right.

Finding just the right way, really does take a very open mind. The more I learn, the more I know there is to learn. (not my quote, but always a good one).

Thanks again for trying.
Responded Feb 25, 2012 10:55PM

"Make sure you understand the difference between the inside of your elbow, and the back of your elbow. If you lead with the elbow, you'll slice through the water rather than pushing it back."

I am not quite sure what you meant by that, can you explain a little bit more?

Responded Feb 25, 2012 11:07PM

Like poking someone with your elbow... that's leading with it, it becomes a narrow edge. Push with the inside like shown with the kick board.
Responded Feb 26, 2012 05:53PM

Well....Juliette used this point,....made it to naionals Junior on 50mtrs pool....hahahaha....but she noted the difference!!!...
Responded Feb 27, 2012 10:50AM

Go for it Jules. Well done
Responded Feb 28, 2012 07:16PM

This engages the lats and eases off the shoulders! Very nice.


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