Hi guys and gals!
I've been excited to see dramatic improvement in my middle school team (girls and boys) as I've emphasized and Early Vertical Forearm EVF) position vs. an extended, exaggerated and/or catch-up stroke. After the swimmer has attained the best streamlined position starting their stroke, I have preached about the importance of moving the hand (keeping it still with no bend or no more than a 12 degree bend) as it moves slowly (with pressure) under the elbow. I tell my swimmers to keep their hands outside the shoulders and not to scull toward the midline for many reasons. First, sculling too much is a common and very difficult flaw to correct. Second, sculling toward the mid-line too early is another difficult flaw to correct, Third, it's very easy to correct a swimmer who maintains a surfboard type pull throughout the entire pulling/pushing phase (never had one), and get them to pull toward the mid-line.
I do a lot of dryland drills static and isometric with elbows (varying in degrees) above the head. I've found them to be perfectly safe and the swimmers find them non-threating (no weights). As they get stronger, I'll introduce them to light therapy bands and 1/4lb weights.
Over forty years, and counting, of theories, strategies, and programs that stregthen pulling power. I'm one of many coaches who see that pushing the forearm ahead of the shoulder is an critical propulsive skill that has been sorely neglected by much of the swimming community. A great EVF isn't just a gift, - it can be and should be taught. Coach T.
EVF training must be slow for a number of reasons. First, it's extremely difficult to achieve this very technical skill. Second, the small weak muscles necessary to keep the elbow ahead while the hand catches-up and moves underneath it, aren't incorporated if a fast motion occurs (larger muscles take over). So, it's very very difficult to learn the proper catch or EVF by swimming fast.
The development of a habit takes a lot of repetition. EVF training equipment and training strategies focus on the specific shoulder muscles (relatively small and weak) and train them to become stronger. Static (no motion) and isometrics (tensing without motion) focus only on the muscles it's incorporating.
Can you effectively work on an EVF in the pool without all the static and isometric exercises? Will the RC exercises help on that score?
I haven't really focused on the EVF issue much, since I'm not really a freestyler, except for the occasional 50 or 100. However, whenever I've briefly tried EVF in practice on a sprint, it does seem to produce superior propulsion. And I don't think I'm doing it enough, although it's so hard to tell ... But I am also burdened with shoulder issues and very squeamish about putting any strain on the shoulder. Of course, I have read that a strong finish, and not just the catch, can strain the shoulder too.
So what is it exactly in freestyle that injures the shoulder? The catch? The finish? The straight arm pull? The straight arm recovery?
Why is it conventional wisdom that paddles will hurt your shoulder, but not the techpaddle?
EVF training must be slow for a number of reasons. First, it's extremely difficult to achieve this very technical skill. Second, the small weak muscles necessary to keep the elbow ahead while the hand catches-up and moves underneath it, aren't incorporated if a fast motion occurs (larger muscles take over). So, it's very very difficult to learn the proper catch or EVF by swimming fast.
The development of a habit takes a lot of repetition. EVF training equipment and training strategies focus on the specific shoulder muscles (relatively small and weak) and train them to become stronger. Static (no motion) and isometrics (tensing without motion) focus only on the muscles it's incorporating.
Can you effectively work on an EVF in the pool without all the static and isometric exercises? Will the RC exercises help on that score?
I haven't really focused on the EVF issue much, since I'm not really a freestyler, except for the occasional 50 or 100. However, whenever I've briefly tried EVF in practice on a sprint, it does seem to produce superior propulsion. And I don't think I'm doing it enough, although it's so hard to tell ... But I am also burdened with shoulder issues and very squeamish about putting any strain on the shoulder. Of course, I have read that a strong finish, and not just the catch, can strain the shoulder too.
So what is it exactly in freestyle that injures the shoulder? The catch? The finish? The straight arm pull? The straight arm recovery?
Why is it conventional wisdom that paddles will hurt your shoulder, but not the techpaddle?
