Freestyle - Inner-Elbow Extension

Posted by Glenn Mills on Mar 06, 2012 10:58AM (18,569 views)

The problem with way too many swimmers is that they take a very long path to the catch. One of the most common long paths: crossing over prior to extension.

Why Do It:
This focal point helps you pinpoint a specific part of your arm during extension. If done correctly, it nearly guarantees full extension of the arm... in a much straighter line.

How to Do It:
1.  First, identify the part of your arm you're going to be focusing on.
2.  You can do this at your desk right now. Extend your arm straight.
3.  Now, to really target the spot, extend it a bit more, until you feel the arm stretching on the inside of the elbow.
4.  Swim freestyle, trying to feel the inside of your elbow extend on each stroke.

How to Do It Really Well (the Fine Points):
During your regular swimming, you'll need to slow down just a bit at first. An increase in your flexibility may be required before you can reach the kind of extension we're talking about. Give yourself time to really feel it. You may even want to extend and kick on your side for a bit between strokes to really get the feeling for it.

freestyle, bodyline

Responses

twids	Responded Mar 07, 2012 07:33PM I can't believe it, but I finally disagree with something you've posted, Glen! I absolutely agree with the premise of this concept, but extending so far that you feel the stretch on the inside of the elbow actually [at least for me and so many I've seen] causes the elbow to drop to the underside of the arm, forcing a slip through the water instead of a strong catch. We try to hard each day to get kids who don't feel the water naturally to look at their elbow when they're working technique to be sure it's UP rather than to the side or down. If it's up, their elbow is likely to be "cracked," or just ever-so-slightly bent, which means: no stretchy feel inside the elbow. Food for thought, anyway....:)
Patrick Stoddard	Responded Mar 07, 2012 07:38PM Same here twids. I've always heard to never lock your elbow by over extending the arm. Glenn, maybe you can help us out a little bit more here.
Glenn Mills	Responded Mar 07, 2012 08:26PM I still think my odds are pretty good. I think that's a bit over 400 drills, and you've got one not meant for you. :) Coaching masters, or non-swimmers, we've come to discover that the arms aren't nearly as flexible as the typical swimmer... so a point to focus on, that is completely opposite from what they typically do in their other sports... has been helping many of these athletes. Don't ever forget, just because it's not working for you... and even though sometimes I DO just make this stuff up... generally, it's made up as a solution to something that's happening to someone, somewhere. Excellent disagreement though, and always remember... only what works for you... certainly not EVERYTHING is ever valid for everyone. :) Have a great day and thanks.
Grant Hanson	Responded Mar 07, 2012 08:30PM Every drill I know has a purpose, just like tools in a tool chest. Sure, you can pound a nail with a wrench, but the results won't be the best. Depends on the specific job at hand which tool is best. I know some coaches that only use one or two drills all the time. No surprise their swimmers tend to be unremarkable. Drills are usually also exaggerations or caricatures of correct swimming form, meant to nudge a swimmers flawed technique in the right direction, or push the edges of the envelope. Nudge it too far and you make it worse. Swimmers who need that nudge improve. If you make other swimmers who don't have the same problems do the drill, they can get worse.
RomainR	Responded Mar 08, 2012 04:46PM twids and Patrick, if you don't extend your arm (meaning lock your elbow) you missing an important part of free style which is the glide (or slide). This drill is to make sure the swimmer got this part under control, it is not talking about the catch. The swimmer gonna have to figure out by himself how to mix all the drill together.
GW	Responded Mar 08, 2012 05:58PM A classic case of coaching what you have in front of you not what you believe is necessarily the 'right' way to do things!
Glenn Mills	Responded Mar 08, 2012 06:53PM FYI... Twids is a very very good friend and true supporter. I love that she disagreed. We can't be sheep, so I appreciate her input. If she disagrees, she either disagrees, or I didn't explain myself well enough and it's my fault. I respect her opinion. :)
RomainR	Responded Mar 09, 2012 02:47PM I love disagreement!! I respect her (and everybody) opinion too and I didn't want to be aggressive when I defended mine, sorry if it's the case.
Glenn Mills	Responded Mar 09, 2012 03:02PM I don't agree with you Ro. ;) See you at noon!
GW	Responded Mar 09, 2012 04:34PM Glenn, isn't that what is great about our sport, that there is always more than one way to skin the same cat and it generates so much discussion about the ''right'' way to do things.
Juliette	Responded Mar 27, 2012 12:53PM Wasn't there a short film here about the elbouw tunr??..where the swimmer tuns his elbow on the side of the pool??...and then does it again but then in the air!!!...here it shows that you can stretch without letting the elbow drop....As such...Glen is right...!!!!
Mace	Responded Apr 11, 2012 04:19AM I'm just learning but isn't this exactly opposite to this video? http://www.goswim.tv/entries/5906/freestyl... This is what is so confusing to me in swimming. Always contradictory instruction.
Sheila	Responded Apr 11, 2012 05:43AM Mace, I don't think they are contradictory. I think you can fully extend your arm and stretch your inner elbow, as shown in this video, and still have your elbow on top (rotated topward) as shown in the one you linked. It's kind of awkward. Hmm. Maybe I can _almost_ do it. Anyway, if you read the discussion above, much of it is about the exact question you have asked. Seems to be something of a disagreement on this point.
Glenn Mills	Responded Apr 11, 2012 10:46AM The confusing part of swimming is when you try to take every option and incorporate it into your stroke. The idea is to try each option, find the one that is most suited to you and work on that. We have to offer variations in technique because we work with swimmers ranging from learn to swim, to Olympians. While some of the core techniques would be similar across the board, other would only be suited for certain people.
GW	Responded Apr 11, 2012 02:24PM Had exactly that conversation at a clinic I ran today, Glenn. We coach the swimmer we have in front of us, not just 1 'way to do things.
Helgi Sigmundsson	Responded Apr 14, 2012 12:47AM Agree with GW´s practical approach. I generally think it´s better to apply theory to real life rather than the reverse, but that is truly only a personal preference. So many great ideas on this website and love the discussion, thanks again. Will try this out at the pool today - cain´t wait!
sameh	Responded May 27, 2012 08:54AM that is good but it taking more time we can use that only for trinning it doesn't help us at the race that what i think .....
GW	Responded May 28, 2012 08:31PM Sameh, the difficulty of just 'training' is that if the technique is poor all that happens is you make bad habits worse. Work with great technique first and then the speed and endurance will come. For what it's worth, my opinion. Good programmes will find the time to mix and match, varying the percentage dependent on the time of the season. We do almost 100% technique at the start of the season, building into endurance based work and then speed later in the cycle but always with a technique set every session and we only get 3 or 4 sessions a week,

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Freestyle - Inner-Elbow Extension

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