Double-Arm Scull and Pulldown calls for a combination of stability through the core and functional movement with the arms.   This is the essence of swimming.

Start by sculling on your stomach with a gentle kick.   Kristian can maintain a balanced, horizontal position without equipment, but you might find this easier with a snorkel and pull buoy.   After several sculls with the hands, vault forward by pulling both hands to your sides.  Make sure you hold the shape and horizontal balance of your “platform” for 2 to 3 seconds after finishing the pulldown.  

Recover the hands with as little resistance as possible and resume sculling until you feel balanced and ready to vault forward.  Repeat!

You can take this drill to a new level by closing your eyes during the vault.  Make sure you are in a safe environment when you do this!  With eyes closed, it’s easier to feel the flow of water past your moving body, and it’s easier to feel how well you maintain your balanced body position.  Use the markings on the bottom of the pool to measure your progress.  In a normal pool, an elite athlete should be able to cross 2 lane markings in one vault.

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Double-Arm Scull and Pulldown