When swimming, particularly in freestyle, your arms should move in a specific way for efficient propulsion and technique.
Arm Positioning in Freestyle
The key to effective arm movement in freestyle lies in the positioning of your hand and arm during the catch phase (the part of the stroke where you pull yourself through the water).
- Hand Position: The hand should be positioned wider than the shoulder but narrower than the elbow at the end of the catch phase. This is a position where elite swimmers often find themselves, according to the provided reference (8:18, 17:00).
Catch Phase in Detail
Here's a breakdown of what your arms should be doing during the catch phase:
- Entry: Your arm enters the water in front of your head, extended but not rigid.
- Early Catch: Your hand begins to move downward, and your elbow starts to bend.
- Mid-Catch: Your hand should be moving under your body towards your chest, and your elbow should remain high.
- Late Catch/Finish: At the end of the catch, your hand will be wider than your shoulder but narrower than your elbow. It is important to maintain that position before the arm recovers.
- Recovery: After you've finished the catch, your arm should recover through the air, reaching forward for the next stroke.
Key Takeaways
- Hand Placement: As described above, at the end of the catch, it should be wider than the shoulder and narrower than the elbow.
- Elbow Position: Your elbow must stay high throughout the catch, and bent to allow the hand to stay in the correct position. This optimizes the catch's ability to grab the water.
- Smooth Transition: The catch phase should flow seamlessly into the recovery phase without any abrupt or jerky movements.
Additional Tips for Effective Arm Movement
- Maintain Consistent Pressure: Apply consistent pressure against the water throughout your pull-through.
- Avoid Over-Reaching: While your arm should be extended upon entry, avoid over-reaching or extending it past your midline.
- Practice: Practice these movements in drills to develop the correct muscle memory and position.
