Faster Freestyle Swimming: Part 1. Hand Placement: How to properly set up the stroke | Vasa Trainer

Summary

The video script focuses on the critical setup of a swimming stroke, emphasizing the 'early vertical forearm' technique. It's a foundational movement that maximizes power and balance, often observed in Olympic swimmers across all strokes. The script guides viewers to practice this technique by imagining a pull-up and then setting their hands on a hypothetical box to achieve the correct position. It contrasts effective high-elbow pulling with the common mistake of a dropped elbow, which diminishes efficiency. The script concludes by highlighting the importance of mastering the early vertical forearm for a strong and efficient stroke.

Takeaways

• 🤸‍♂️ The initial setup of the stroke is crucial as it lays the foundation for the entire swimming frame.
• 🤲 Placing hands on the bar as if doing a pull-up is a common starting position due to strength and balance.
• 📏 Imagining a cardboard box at eye level helps in achieving the early vertical forearm position, which is a critical catch point.
• 🏊‍♂️ Early vertical forearm is a technique used by Olympic swimmers across various strokes, including freestyle, butterfly, and breaststroke.
• 🔄 The early vertical forearm allows for maximum power and is a common technique among elite swimmers.
• 👐 Keeping the fingertips to elbow straight and lifting off the elbow helps in achieving the early vertical forearm position.
• 💪 Activating large muscle groups is essential for generating power during the stroke.
• 📉 Dropped elbow is a common mistake that leads to an ineffective and inefficient pull.
• 📈 High elbow position increases power output, as demonstrated by the increase in power wattage on the ergometer.
• 🔧 Practicing the early vertical catch or early vertical forearm is key to setting up a powerful and efficient stroke.

Q & A

What is the first focal point discussed in the script for setting up a swimming stroke?

The first focal point is the setup of the stroke, which lays the foundation for the entire frame and is crucial for maximizing strength, balance, and power.

Why is it important to find the right hand placement for a pull-up in swimming?

The right hand placement is important because it is where you have the most strength, balance, and power, which are essential for an effective stroke.

What is meant by 'early vertical forearm' in the context of swimming?

Early vertical forearm refers to the position where the forearm is set vertically early in the stroke, which is a powerful and efficient catch point for the pull.

How does the early vertical forearm technique apply to different swimming strokes?

The early vertical forearm technique is applicable to all swimming strokes, including freestyle, butterfly, and breaststroke, making it a fundamental skill for swimmers.

What visual aid is used in the script to help understand the early vertical forearm position?

The script uses the visual aid of a cardboard box at eye level to help swimmers understand where to place their hands to achieve the early vertical forearm position.

What is the significance of keeping the fingertips to elbow straight when reaching forward in the stroke?

Keeping the fingertips to elbow straight helps maintain a streamlined and efficient movement, ensuring a powerful and effective pull.

Why is it beneficial to have the elbows high near the surface of the water during the stroke?

Having the elbows high near the surface of the water helps create a shallow draft of pull, which prevents the spread of energy too far and makes the stroke more efficient.

What is the effect of a dropped elbow on the swimming stroke's efficiency?

A dropped elbow leads to an ineffective and inefficient pull because it allows water to slide past the hand, reducing the power and effectiveness of the stroke.

How does the script suggest transitioning from an inefficient to an effective pull?

The script suggests transitioning from an inefficient to an effective pull by focusing on raising the elbows to achieve an early vertical forearm position.

What is the correlation between the early vertical forearm and the power wattage on an ergometer?

The script indicates that when the early vertical forearm is used correctly, the power wattage on an ergometer increases, demonstrating the effectiveness of the technique in generating power.