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Freestyle - Single-Arm Trailing

Posted by Glenn Mills on Oct 20, 2010 10:35AM (20,074 views)

This is an old standby drill for freestyle that's been done by coaches and swimmers since as long as we can remember.  This drill is demonstrated by Gold Medalist, Cullen Jones.

Why Do It:
Isolating each arm can help you discover what each arm does during the pull.  This drill will also help you key in on your balance as you rotate to air on either side.

How to Do It:
1.  Start with a standard streamline pushoff (Cullen dives in, but you can use a push) and take a stroke with one arm.
2.  As that arm finishes, leave it at your side and begin a stroke with the other arm.
3.  As your begin your pull, make sure the shoulder of the opposite arm is above the water.
4.  To breathe, one option is to turn your head toward the pulling arm...
5  ...or breathe to the other side, toward the non-pulling arm.
6.  Alternate arms per length, or take a few strokes with one arm, then switch, and finish with regular freestyle.

How to Do It Really Well (Like Cullen)
Play around with the drill and focus.  Don't get locked into a set pattern, and concentrate on what your pulling arm is doing.  You may find that you feel more comfortable to one side than you do to the other, which is very normal.


Tags Cullen Jones, Drills, freestyle


Responses

Responded Oct 21, 2010 01:57PM

What is the point "make sure the opposite shoulder is above water" ?
In the video, the shoulder is a very short time above water (and sometimes it stays under).

Which is the best to work (to improve freestyle) : breathe on the pulling or non pulling arm ?

In fact, I was never told about this "standard old drill" !
Responded Oct 21, 2010 02:11PM

Well very nice.
When I do this drill I focus on the switch of the torso as I start my catch and to keep myself completely on my side, as Mr. Cullen is doing.
Responded Oct 21, 2010 02:16PM

Good catch Camy. You'll notice that even Cullen feels more comfortable to one side than the other. Rotating the shoulder out helps to connect the entire body to the process and makes sure when you're actually swimming, the recovering arm will be very clear of any resistance. When Cullen's arm remains under, he's thinking of a bit more force production with the pulling arm. Like I said... play with the drill and you'll notice there are drills within drills... all depending on your focus point at the time.
Responded Oct 21, 2010 04:51PM

Does his catch look a little deep?
Responded Oct 21, 2010 06:50PM

Yes... it looks INCREDIBLY deep. ;) Nice "catch" my marlin friend.

Responded Oct 23, 2010 10:43AM

For me, the stroking arm is too straight. The rotation is excellent though.
Responded Oct 23, 2010 12:10PM

His stroking arm might be too straight but he is top class sprinter....
Responded Oct 23, 2010 02:41PM

Obviously his pulling arm is not too straight for Cullen. Most people simply aren't physically able to do what Cullen does with his pull. Bummer huh? :)
Responded Oct 23, 2010 03:29PM

I want all next drills be done by Cullin Jones:-)

Responded Oct 24, 2010 02:03PM

Not much early vertical forearm? Since a sprinter has a high early catch and not much backend (usually), is it less of a focus for him?


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