Swimming freestyle with a stick helps you explore the similarities between sprint freestyle…and paddling a kayak.  The basic idea is that your driving force should come from the recovering arm and not from the pulling arm.  In reality, the driving force is through the core of the body, but you’ll grasp the concept a bit better by focusing on the recovering arm.

To get started, you need a rigid stick.   Kristian uses a thin stick found at the local garden store – the kind you’d use to support a tall plant.  Kristian doesn’t use fins, but recommends then when you’re first learning the drill.

As you start to swim, make sure the lead hand is close to the surface when you start to apply pressure to the leverage position – the catch position.  If the hand gets too deep before pressure is applied, the swimmer will lose balance and the concept of the drill will escape them.   The point of the drill is to connect the “catch” position of the lead arm to the initiation of the recovery with the trailing arm.  The connection is through the core.  When done correctly, the drill helps the swimmer understand how the rotation of the body, aided by the driving force of the recovering arm, puts pressure on leading arm.  The catch is powered not so much by the pulling arm, but by the rotation of the core and the force of the recovering arm.  

This is a subtle difference in how power is applied.  You don’t pull against the leverage point – the catch.  You put pressure against the leverage point via the rotation of the body.   This is a drill to be done slowly and with great focus.  It’s about connecting the front and back of your stroke through the core.  


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Freestyle with a Stick