To further work on the attack of the recovery, Bruno has a version of single-arm freestyle that focuses on throwing the arm into the recovery and into extension.

To set up this drill, he puts on a snorkel and fins.  Just as in the previous drill, when he’s getting ready to attack the pull and recovery, he increases the kick intensity to give him more velocity.

When Bruno starts to initiate a powerful pull, he focuses on driving the extended hand forward.  As the pulling hand finishes, he sends it directly into a high, straight arm, overhead recovery.  This recovery is BIG!  It’s not just a recovery, he’s throwing the hand as high and as far forward as possible.

At the same time that the big recovery starts, the extended hand is driven down into the catch.  This crossbody connection continues to build a fully integrated unit in which one side helps to power the other.

As the recovering arm lands in extension, Bruno pauses and studies the line he has thrown the arm into.  He pays attention to the direction forward, isolating the forward attack and rotation of the body.  When he moves this forward to full sprinting, he won’t have time to analyze the direction, so he breaks it down with this small step.

Bruno likes to work on one side at a time, so he’ll return the non-recovering hand to extension underwater, along his side, to get ready for the next throw recovery.


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Freestyle - Throw Recovery