Correct catch and pull technique

1. ENTRY TECHNIQUE

As your hand enters into the water, take care to make sure it does so finger-tips first, lengthening forward in front of the same shoulder with the middle finger pointing the way to the far end of the pool. Avoid crossing over the centre line, this is critical to keeping a high elbow catch and pull through later on.

2. EXTENSION TECHNIQUE	As you reach forward with good body roll (roll being essential here), make sure you do so with the palm of the hand looking at the bottom of the pool, but with the finger tips angled slightly down. This should be flexed from the wrist (not from the knuckles) we need to keep you palm flat and open, fingers closed loosely together.
Avoid "putting the brakes on" by dropping the wrist and pushing forward (you'd be surprised how many swimmers do this!)

3. INITIAL CATCH TECHNIQUE

At full reach and without dropping your elbow, feel like you are tipping your finger-tips over the front of a barrel (again flexing at the wrist), which will start the catch. At the same time start bending the elbow and pressing back on the water with the forearm in a near-vertical position.

This is what keeping your elbows high on the catch is all about. A memorable way to think about this action whilst you are swimming is to visualise a smiley face drawn on the palm of your hand. As you start the catch, tip your finger tips down and show that smiley face on your palm to the wall you just left. This is like locking your hand in place, effectively feeling-the-water. You will now be pressing the water back behind you rather than pushing it down.

4. PULL THROUGH TECHNIQUE

Concentrate your efforts on simply pressing water back behind you with the palm of your hand still looking back behind you. Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long. Good job!

summary

When you get the catch and pull through right it feels like a smooth flowing action, it feels easy but gives you great propulsion. You will have an awareness that you are using your larger pectoral and latissmus dorsi muscles (pecs and lats) to drive and time the movement.

Work on improving your catch and pull technique by avoiding the pitfalls and using the tips we described above