Improve Your Freestyle with the Hinge Drill
This drill teaches early vertical forearm for faster, smoother freestyle
Do you feel as though your freestyle has stagnated, even though you’ve been getting stronger with dryland training? Are you putting forth a lot of effort but not getting very far?
If you answered yes to either of these questions, you may not be extending your arms correctly for a proper catch. You might also be dropping your elbows at the propulsive phase.
To correct these problems, you’ll need to work on developing the early vertical forearm phase of the stroke. The following drill can help with this.
The Hinge Drill
The hinge drill is an advanced catch-up drill that lengthens your body and helps achieve an early vertical forearm. You can use a pull buoy when doing this drill to help keep your legs in the appropriate alignment, but you don’t have to.
The hinge drill consists of three distinct moves: reach, hinge, and pull-through, with a slight pause between each move. Complete each arm phase individually, similar to how you would perform a traditional catch-up drill.
To complete this drill:
- Start by pushing off the wall in a flat, Superman position.
- Reach forward with your stroking arm.
- Hinge at the elbow, with your hand moving down and your fingers pointing at the bottom of the pool, while maintaining a high elbow.
- After a slight pause, finish the stroke with a strong pull-through.
Breathe on each stroke for increased versatility and a balanced stroke.
