Maximizing surface area in the water

Pull, hand or forearm?

The key to swimming is to achieve the greatest distance possible on every stroke. We can do this by maximizing the surface area which we use to catch the water. Is the area of your palm and forearm combined greater than just the palm? Yes it is, so we need to utilise this as one surface area to pull and propel us through the water.

A drill you can undertake to isolate the catch phase is the long arm doggy paddle. All the work is completed underwater, the arms will never come out of the water - they will stay under the entire time. Here are three things to remember:

1. To reach your hand out as far as you can 

2. Pull down grabbing the water with a catch (using the biggest surface area) all the way to your thigh 

3. You are going to create an imaginary line down the center of your body and your fingers are never going to cross this.

As one hand is pulling down the other hand is spearing all the way forward. Your hand at the back end goes straight back to your thigh so the hip has to get out of the way. As this hip rotation happens the shoulders also rotate. 

Take note - If you swim in a weaving fashion it means your hands cross that center line. You can help to focus on the arms by putting in a pull buoy and isolating the whole movement.

Ultimately - your focus is on catching the water with that large surface area of your hand and forearm combined.

Author – Head Coach Amanda Moore