Zipper & Finger Trickle Drill
The arm recovery an important part of the stroke, as the way the arm moves out of the water often reflects what happens to the hand at entry and the way in which the arm moves through the water.
STOP, POP, ROLL
You to need to start by thinking about tracking the arms parallel to the body – imagine you are in the middle of railway tracks and your arms have to stay on each track!
As part of this drill you need to have a high elbow, by doing this it enhances and encourages your body rotation but also it reduces frontal drag component by lifting your shoulders up higher out of the water.
It is important that you use the physical connection of either the water or your body to ensure you are completing this drill correctly.
POP - Importance is on lifting the elbow up NOT over your back
In order to do this we did the following drills
Zipper Drill - have your fingers running alongside your body (undo a zip), use the side of your body as a physical cue. Start by doing 1 arm at a time while the other hand is placed on the centre of a kick board at the front of the body.
Finger Tickle - have your fingers running along the surface of the water. This position helps to create a wider arm stroke that will generally help with better balance especially for those with less flexibility.
Zipper or Finger Trickle Drill + 45deg arm entry - same drill but with a focus on arm placement at entry at 45 degree from your shoulder. The key here is to keep your elbow up as you come into an entry position by holding body rotation slightly longer and controlling the entry (final 1/3 of the recovery). It's best to start alternating arms by following a 'Catch Up' style of swimming so you are not rushing through each stroke.
Once you have completed this drill consistently alternating arms apply this drill to your swimming. Complete this by swimming 6-12 strokes with either zipper or finger trickle drill and then swimming the rest of the length.
As you apply this drill think about it this way - Finish the stroke at the end then lift the elbow up (imagine your hand and forearm falling in a relaxed way below & behind the elbow). Don’t force the movement forward using the hand this tends to lower the arm position through the arm recovery instead roll your shoulder by lifting the elbow over.
- Consider how your elbow moves or directs your forearm and hand “ELBOW TO THE SKY NOT TO THE SIDE” (chicken wing).
- You don't want your elbow pulled across your back to the side of the pool.
- Keep thinking about just the 45deg arm placement at entry and keeping the elbow up.
- The elbow leads the first part of the recovery through to the shoulder and then the hand and forearm lead to the entry position - but the elbow must stay high as the hand and forearm takes the lead.
- Keep the wrist facing the end of the pool throughout the recovery - finger tips pointing down to the water.
I often see people achieve a good arm recovery with their elbow leading the recovery through to their shoulder but after the shoulder the elbow drops. This leads to a poor entry position with the hand pointing across the body and across the center of the body. This in turn impacts the entry and catch position as the arm is in a much weaker position to implement the catch.
So remember to
- Keep the shoulder engaged ready for the catch
- Hold the elbow up at entry
- Direct the entry straight ahead to the end of the pool not across the body
- It is the over rotation of the upper body that creates an unbalanced position therefore swimmers push down on the water with your lead arm and drop their shoulder before the entry.
- Is is also the over rotation of the upper body that creates an unbalanced position therefore a scissor kick is often used to balance a swimmers position in the water.
- If you are dropping into the entry it will be because you haven't held your body rotation open long enough through the recovery
Hand LeadING THE Recovery
- Make sure you initiate/lead the recovery movement from your hand
ELBOW to the sky not to the side
- If you are pulling your elbow over your back you will be unbalanced and will recover to implement the relaxed rolling recovery. Therefore once your ZIP gets to your shoulder it's impossible for you to roll into the entry - you end up dropping into the water (shoulder and elbow).
Progression of Zipper Drill
- Touch Under the Arm Drill
- Straight Arm Recovery - alternative option
- Finger Trickle Drill
Each of these drills are useful for the recovery and Boost Coaching utilises these in different ways depending on a individuals stroke type!
Take a look at these links to start off with – most importantly the shoulder injury link – this helps to give you a good understanding of the arm recovery set up!
Core and Posture: http://www.swimsmooth.com/core.html
Rhythm and Timing: http://www.swimsmooth.com/strokerate.html
Shoulder Injury: http://www.swimsmooth.com/injury.php