**How to Imprint Early Vertical Forearm (EVF)**

Early Vertical Forearm (EVF) is right up there with underwater dolphin as one of the key moves and key concepts in swimming. It’s something that most swimmers need to be taught, so this week we look at some drills, progressions, and dryland exercises to help develop the skill.

**Monday**

<https://www.goswim.tv/lessons/1790-advanced-freestyle-swim-lesson-2-early-vertical-forearm>

:12 - EVF

:21 - EVF

:37 - arms in Position 11

:45 - coach demo

:56 - help get them in the right position

1:11 - making adjustments

1:23 - bend at the waist

1:38 - make adjustments

1:49 - elbows in relation to the head - elbows forward

2:06 - elbows up and out not back

2:10 - EVF

2:23 - hold the shape

2:43 - no pause

2:47 - single arm pause

3:09 - slowly alternate without pause

3:23 - scooter drill

3:40 - watch the arm pull

3:50 - scooter drill

4:07 - EVF dog paddle

**Tuesday**

<https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise>

:18 - EVF Target

:21 - lay on the floor 

:23 - push down on the floor with the hands

:35 - pop the elbows and hold

:39 - pop and hold

1:19 - some other guy does it

**Wednesday**

<https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf>

:05 - good posture - stable - still

:06 - only move the hand and forearm into the EVF position

Slow - stable - controlled movement

:21 - hold in the EVF position

:26 - watch how the upper arm doesn’t move

:39 - keep hand open

**Thursday**

<https://www.goswim.tv/lessons/3019-evf-drills>

:05 - EVF

:16 - EVF

:29 - front scull fingers down

:39 - hands below elbows - fingers below hands

:47 - elbows in front of shoulders

1:00 - move elbows to shoulders

**Friday**

<https://www.goswim.tv/lessons/3020-evf-dog-paddle>

:14 - watch how the forearm pivots the upper arm doesn’t move

:20 - same as above

:23 - high elbow

:30 - a bit more up-tempo using snorkel

:38 - eyes and mouth up - pushing a bit down

:49 - lower the head and tilt everything a bit more forward

1:04 - feel the lats

1:10 - pop the lats

**Saturday**

<https://www.goswim.tv/lessons/3173-andi-evf>

1:38 - strapless sculling - only moving the forearms

1:53 - no bouncing

2:05 - face of the paddles always pitched toward the back

2:30 - starting to speed up the water

2:41 - about to drop the paddles

2:46 - EVF

2:50 - EVF

5:51 - starts all drill swims with float

5:58 - EVF

6:11 - leverage - less EVF

**Sunday**

<https://www.goswim.tv/lessons/1173-freestyle-catch>

:13 - first stroke set up - EVF

:15 - frame through the rest of the video

**Bonus**

<https://www.goswim.tv/lessons/3219-freestyle-catch-pause>

1:47 - pause in EVF

2:30 - faster water


Sign In to watch video

Nov. 29, 2022 - Freestyle EVF Zoom