To celebrate our friend Joao de Lucca qualifying for the Rio Olympics, we'll look at his drill for developing his catch.

Why do it:
Don't miss the beginning of the catch, and this drill will help you focus on the initial step.

1 - Start by making sure you're head is in the neutral position, eyes looking downward, both hands forward.
2 - Initiate a catch by dropping the hand and forearm into the catch position.
3 - Keep the elbow very high, close to the surface as you initiate this catch.
4 - As soon as you feel the catch, let go and send the hand back forward back to position 11.

How to do it really well (the fine points):
Don't depend on the power of the catch to move you forward, but keep your kick consistent to create momentum.

Keep the head down, but when it's time to grab a breath, quickly turn the head at the initiation of the fingers dropping, get some air, and turn back to the head down position.

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Freestyle - de Lucca Catch