FREESTYLE SWIMMING ARM STROKE

BY KATLIN TUCKETT

&

AMANDA BECKSTEAD

Basics of Movement

• 3 DIFFERENT PHASES

• Entry/ Recovery

• Catch

• Pull

Example

Phase 1: Entry/Recovery Joint Action Antagonist

Shoulder Girdle

ProtractionUpward RotationElevation

UML TrapeziusRhomboids Levator scapulae

ShoulderInternal RotationFlexionAbduction

UL Pectoralis majorSubscapularis A.M.P DeltoidLatissimus DorsiTeres MajorSupraspinatus

Elbow

Flexion in Recovery

Biceps BrachiiBrachialisBrachial RadialisPronator Teres

Extension in Entry Triceps BrachiiAnconeus

Recovery

Entry

Phase 2: Catch Joint Action Antagonist

Shoulder GirdleDepressionDownward Rotation

Pectoralis MinorLower TrapeziusRhomboids

ShoulderExtensionAdduction

L Pectoralis major SubscapularisLatissimus DorsiTeres MajorInfraspinatusTeres Minor

Elbow Flexion

Biceps BrachiiBrachialisBrachial radialisPronator teres

Phase 3: PullJoint Action Antagonist

Shoulder GirdleRetraction Downward Rotation

Pectoralis Minor Seratus anteriorRhomboids

ShoulderExternal RotationAdduction

L Pectoralis major SubscapularisLatissimus dorsiTeres MajorTeres MinorInfraspinatusPosterior Deltoid

Elbow ExtensionTriceps BrachiiAnconeus

Common Mistakes

Entry/ Recovery

• Dropped Elbow, Elbow enters prior

to the hand• Entry

• Cross over, normally caused by

swinging of the arm of unilateral

breathing• Cross over

Catch

• Keeping the arm straight and not

moving with the flow of the water• Timing of breathing is off, either at

the wrong point in the stroke or it

takes too long• Forward example• Above Water

Pull

• Incomplete finish, either too soon or

weak• Not rotating with the catch/pull and

changes the timing of the stroke

Due to the repetitive nature of the sport, poor technique can cause rotator cuff impingement, the most common swimming injury.

Corrections

Entry/ Recovery

• Dropped Elbow, Elbow enters prior

to the hand• Cross over, normally caused by

swinging of the arm of unilateral

breathing

• Finger tip drag drill and moving

eyes only forward to watch

entrance. Ensure hand enters prior

to elbow

Catch

• Keeping the arm straight and not

moving with the flow of the water• Timing of breathing is off, either at

the wrong point in the stroke or it

takes too long

• Key hole catch drill• Breath right when hand enters.

Pull

• Incomplete finish, either too soon or

weak• Not rotating with the catch/pull and

changes the timing of the stroke

• Thumb & thigh drill. Flick.• 45 degree when hand enters drill

Strength Training

•Overhead Shoulder Press

•Lateral Shoulder Raise

•Front Shoulder Raise

•Lat Pull Down

•Shrugs

•Pull Ups

•Upright Row

•Rows

•Push Ups

Stretching

• Posterior Shoulder Stretch• Triceps Stretch • Latissimus Dorsi Stretch• Anterior Deltoid & Upper

Pectoralis Stretch