Read time: 5min.
By Coach Yan Busset
Build the Ultimate Catch: Your Gateway to Speed and Efficiency in Swimming
The most important phase of your swim stroke is the catch and as a pro coach I can tell you that 99% of beginners are not doing it right and waisting energy pressing down. Without a solid catch, you’re essentially paddling water instead of slicing through it like the Leon Marchand you’re destined to be. But don’t worry; I’ve got you covered. This guide will show you how to build a catch so powerful and precise that it will make your swim the envy of the lane.
Why the Catch Phase Is Critical
Think of the catch as the foundation of your stroke. Nail it, and everything else falls into place. It’s the phase where you anchor your hand in the water, grab onto as much as you can, and use that resistance to push yourself forward. And no, it’s not about your hand sweeping underneath your body aimlessly. It’s about making your body pass over your anchored hand, propelling you forward with precision and power.
Here are three ways to visualize and understand the catch position:
First, imagine there’s an invisible barrel just beneath the surface in front of you. Your job is to wrap your arm around that barrel, grab hold of it, and then send it flying toward your feet. This movement helps propel your body forward effectively.
Second, think of the catch position as achieving an Early Vertical Forearm (EVF). In this position, your fingers point straight down, your elbow stays high, and your forearm becomes nearly perpendicular to the surface of the water. This alignment maximizes your grip on the water and ensures efficient propulsion.
Finally, picture this: your fingers are pointing down, but now imagine your elbow has an eye that needs to look directly at the ceiling. This mental image forces you to rotate your arm correctly, ensuring your forearm is in the optimal position for the catch. It may feel a bit awkward at first, but mastering this alignment is key to a powerful and effective stroke.
Disclaimer: Not everyone will be able to achieve a perfect Early Vertical Forearm or execute it fully at the very start of the stroke. This largely depends on individual mobility and flexibility. Some swimmers might manage to establish the EVF position further in front, while others may need to start slightly deeper due to shoulder and joint limitations.
That said, it’s crucial to work on improving your mobility. Every degree of mobility gained will enhance your technique and allow you to perform a more efficient and effective catch. Sounds simple? It is, but only if you get your catch technique right.
The catch should happen as early as possible in your stroke, but only after you’ve fully extended your arm horizontally. Once you’ve achieved maximum extension, the next step is to smoothly lower your hand into the catch position. This descent should be controlled and without applying excessive force. Avoid pressing down or wasting energy in the wrong direction. The goal is to first align your arm horizontally, then transition into an Early Vertical Forearm position. Once you’re confident your arm is in the right position, that’s when you apply full force to propel water toward your feet and drive your body forward. Flexibility and range of motion will determine how early this happens, but the goal is always the same: efficiency and power.
The Building Blocks of a Killer Catch: Develop Your Feel for the Water
Here’s the thing: power isn’t everything. A strong catch starts with finesse, or as I like to define it, having a hand of iron in a velvet glove. It’s about mastering control and precision. To achieve this, you need to build the nerve-to-brain connection and develop good motor skills. Swimming often feels like a constant battle between expectation and reality, especially in a 3D environment where you don’t have a bird’s-eye view of your movements. This is why building body awareness is so challenging yet so crucial. It happens through repetition in the water—over weeks, months, and even years of practice. With time and dedication, you develop that elusive "feel for the water."
How do you build this awareness? It’s a mix of:
- Consistent practice: Swim regularly and include volume in your schedule to reinforce patterns.
- Specific drills: We’ll get to those in a second.
- Dryland exercises: Strength and mobility routines make a world of difference.
Incorporate Targeted Drills
Drills are like the Swiss Army knife of swimming. If they are relevant, they will fix everything. Here are my top picks for creating an unbeatable catch:
Hands in Fist: Swim with your hands closed into fists for a few strokes, then open them. This contrast sharpens your awareness of how your hands are moving through the water.
Paddle Grab: Use paddles without straps, holding them lightly on top. This forces your hands into the correct position while discouraging bad habits like over-gripping.
Sculling: Often overlooked, this drill is a long-term investment in your swimming. Mimic the figure-eight motion you’d use to tread water, but do it while in a swim position. Bonus: it strengthens your shoulder stabilizers. Use a snorkel and pull buoy to simplify the process and focus on technique.
Single-Arm Drill with Kickboard: Hold a kickboard with one hand while the other works through the stroke. Keep your head out of the water to visually check your arm position and adjust on the fly.
Water Polo Swim: Swim with your head out of the water, a la water polo. It forces you to skip the glide and go straight into the catch. It’s a little exhausting but great for teaching you to engage the catch phase immediately.
Strengthen with Dryland Training
Your pool workouts are just half the equation. Dryland exercises are the secret sauce for building strength and precision in your catch. Here’s how to level up:
Stretch Cords: These are a swimmer’s best friend. Anchor the cords securely and practice mimicking your stroke, focusing on pulling in the correct direction. Doing this next to a mirror or window allows you to see yourself and autocorrect to ensure your arm is in the proper position. It’s a great way to practice the right arm mechanics on dry land, helping to reinforce good habits in the water. Bonus: they’ll immediately show you if you’re pressing down. Perform these in front of a mirror for instant feedback.
How to Integrate the Drills
The best way to get the most out of these drills is to work on one drill at a time, followed immediately by swimming normal freestyle. This allows you to integrate the exact technique points from the drill directly into your stroke. By alternating between drills and freestyle, you can focus on one aspect of your technique at a time and quickly apply the improvements to your overall swimming. Repeat this process with different drills, always swimming freestyle in between to solidify what you’ve just practiced.
Track Your Progress
How will you know it’s working? Simple:
- Stroke Count: Fewer strokes per length indicate improved efficiency.
- Time Trials: Compare your pace over 100 or 400 meters to gauge gains.
- Video Analysis: Watch yourself swim to ensure your technique is solid.
Coach Feedback: A coach can provide invaluable feedback on your technique, offering the missing bird’s-eye view you can’t achieve on your own. Real-time corrections and guidance from a trained eye will help you progress faster and ensure you’re practicing the right movements.
Final Thoughts: Master your catch, transform your swim so that your not anymore in the 99% but become the one of the 1% who do it right
The catch phase is your ticket to swimming smarter, not harder. By anchoring your hand correctly and applying force in the right direction, you’ll not only swim faster but also save energy for the bike and run. Remember, progress often requires slowing things down. Especially when swimming in a group, it’s easy to focus on keeping up with others and neglecting your technique. Sometimes, you need to accept losing a bit of time now to gain much more later.
When it comes to the catch, it’s all about finesse. Take the time to place your hand correctly before triggering the move. Practice it slowly at first and ramp up the speed gradually. If you can’t master the technique at a slow pace, it’s unlikely you’ll nail it at race pace. Focus on quality over speed, and the results will follow. Practice these drills, integrate the right habits, and soon you’ll have a dream catch that will let your team mates wondering if you’ve secretly grown fins..
If you want to go more in deep inn that topic, I did a video on swimming technique and here is the exact part where I explain the catch phase:
Ready to give it a try? Share your experience in the comments, and check out our other swimming tips to keep leveling up your triathlon game.
Related articles:
Whenever you’re ready, there are 2 ways I can help you:
1. If you are in the Helsinki area and looking for the best training group check here
2. If you are looking for an online coaching service check here.
Join our newsletter subscribers and
get actionable training tips every week
Comments