Entry & Catch Position
1 Arm Drill With a focus on entry and catch
Start with one arm flat on the board while the other arm completes the arm stroke.
- Try and get your elbow in just before the front edge of the board (as long as your board isn't too close to you)
- As you take each stroke (1 arm) drive the entry just under the front of the board at angle of about 30-40 degrees
- Aim your hand about 30 cm under the water and going directly there.
- Use your body rotation throughout the movement to get a feel for the drive component of utilizing good body rotation
- Feel like your left bicep stays next to your head as you start the catch
- Reaching further than you need to - this tends to disengage your shoulder so you are not in a strong catch position- remember the distance per stroke is better achieved by focusing on a strong push out the back than reaching forward at the front.
- Often the hand/arm initial direction is correct but then the hand comes back up to the surface after the entry with a movement like this
Cocking the wrist
A small cock of the wrist after the entry can help to connect the entry to the catch phase - you can watch this in action in the video below.