Single-Arm Trailing Freestyle Drill

This is an old standby drill for freestyle that’s been done by coaches and swimmers since as long as we can remember. You may well have done this with your arm out in front – for balance. Here we do it with the still arm trailing – so you can get full rotation.

Why Do It:

Isolating each arm can help you discover what each arm does during the pull. This drill will also help you focus in on your balance as you rotate to either side.

How to Do It:

1. Start with a standard streamline pushoff (Cullen dives in, but you can use a push) and take a stroke with one arm.
2. As that arm finishes, leave it at your side and begin a stroke with the other arm.
3. As your begin your pull, make sure the shoulder of the opposite arm is above the water.
4. To breathe, one option is to turn your head toward the pulling arm…
5 …or breathe to the other side, toward the non-pulling arm.
6. Alternate arms per length, or take a few strokes with one arm, then switch, and finish with regular freestyle.

How to Do It Really Well

Play around with the drill and focus. Don’t get locked into a set pattern, and concentrate on what your pulling arm is doing. You may find that you feel more comfortable to one side than you do to the other, which is very normal. DONT NEGLECT THAT SIDE!

One thing you will notice is that every time Cullen’s hand enters the water, his opposite shoulder and hip pop up with the rotation. The problem with doing single arm with the still arm out ahead of you is that you don’t get that rotation, that it doesn’t really suit full stroke. We want these drills to mimic what our freestyle is like, so we can really carry these focus’s across.

Take your time with this – and any drill. The point is that drills are there to make you smoother, stronger, more efficient. Make sure you hit all those target points!

If you have any questions or comments, please feel free to get in touch; either by email, facebook or leave a comment on here!

See what’s up next week for our #SwimTechTues tip!

Are you ready to get in shape? 

If you are interested in one of the training programs with professional coach, you can make an appointment now. You can also submit a video of your training to get a professional assessment of your current performance form.

Share This