Article on "S' Shaped Swimming Patterns

At this year’s ASCA World clinic, I listened to Bill Furniss the coach of Rebecca Adlington. Rebecca is the two time Olympic Champion and world-record holder who broke the great Janet Evans record in Beijing. Furniss talked about Rebecca and her training regime; it was a great session few people will forget and for me, it made the clinic worth every penny. I’ve often watched underwater videos of Adlington and thought that her pulling pattern was quite remarkable. At the end of his insightful talk, I asked Furniss if Rebecca was born with her amazing Early Vertical Forearm (EVF) pulling pattern. I found out that her great freestyle stroke pattern wasn’t a gift. Adlington has trained endless hours to attain that great stroke pattern and constantly works at trying to improve it. I thought to myself, what one thing could I offer coaches that would help them improve the pulling patterns for every single swimmer they train? What fundamental thing could developmental coaches do to help their swimmers move toward Adlington’s stroke pattern? Here’s what I came up with: If developmental coaches would stop teaching beginners the “S” shaped pulling pattern and start teaching them to use a pulling pattern similar to a Adlington, Hackett, Thorpe, Karlyn Pipes-Neilsen and Phelps, their swimmers would improve much faster. Every freestyle record holder to different degrees uses a “S” shaped pulling pattern. The “S” shaped pattern provides critical lift forces necessary for effective propulsion. The pattern comes naturally to freestylers and it’s an easy stroke pattern to teach, but within these two points lies the problem: a premature movement of the hand toward the midline all but kills an EVF. The EVF is much more important to effective propulsion but difficult to teach and even more difficult for swimmers to acquire. Many skills are important to swimming success, but when it comes to the most important element for future swimming success, the only skill that trumps EVF is breathing. As difficult as getting a beginner to acquire and effective EVF, it must become a priority every training session. To most second tier coaches, the “S” shaped pulling pattern becomes a stroke flaw they must correct. Almost inevitably, a beginner over emphasizes that “S” pattern. I’ll go so far as to say a premature movement of the hand toward the mid-line of the body is one of the hardest stroke flaws to correct in a freestyler. I’ll go out on a limb again by saying that; The “S” shaped movement of the hand during the freestyle comes so naturally that teaching it is not only unnecessary but should be avoided at all costs until an effective EVF is established first. If swimmers are correctly taught the EVF stroke pattern, it becomes a movement that is perfectly safe for every swimmer. When coaches let their swimmers use an EVF stroke pattern that accommodates their muscular differences, in conjunction with a safe and comprehensive dry-land routine, potential shoulder injuries will be avoided. The freestyle arm stroke has two propulsive forces: a primary force called drag; and a secondary force called lift. There has been some discussion, although not serious, as to which of these forces is the primary force. Pushing the water straight back with the hand creates pressure or drag that allows the body to move forward. Sculling, or moving a hand that is pitched at a 45 degree angle toward and away from the midline of the body, creates a lift force. If you push water backward too hard or in a straight line for too long, the hand loses pressure and becomes inefficient. To maintain peak drag force, the hand must move toward the midline of the body and this is why an “S” shaped pulling pattern is important. With that being said, coaches can’t forget that it comes natural to nearly every swimmer in the universe. An EVF isn’t a style of swimming like a straight-arm or bent arm recovery. An EVF is a critical step in setting-up the forearm and hand into an effective propulsive position. The EVF comes at the beginning of the “S” shaped pulling pattern, and it must be completed before the hand moves toward the midline and not simultaneously. It (EVF) is present at the beginning and during the transition from the first quadrant and into the second quadrant of the stroke; every nationally ranked freestyler has a completed catch during the first quadrant of their stroke and dismisses the need to categorize a freestyler as a “front-quadrant” swimmer (they all are). When trying to describe or categorize the style of a freestyler, coaches need to understand the dichotomy of every competitive stroke. That is to say each competitive stroke can be separated into four different segments or quadrants. The front (first) quadrant is where the catch (EVF) “sets-up” the stroke (every competitive stroke) into an effective propulsive position after the arm(s) is extended; the second quadrant is where the transition of power, from a properly set up hand and forearm position occurs; the third quadrant is where the release from the power phase makes a transition to the recovery; and the fourth quadrant is where the recovery makes the transition to the entry and extension. The all-important EVF position (catch) is located in the first quadrant and transitions into the second quadrant of each stroke. When coaches rationalize the need to use the term “front-quadrant” swimmer to describe the difference between two swimmers, it’s more than subjective and not necessary. Here are some things developmental coaches can do to teach an effective EVF pulling pattern (all these drills are to be done slowly to help develop muscle memory): • Have swimmers paddle across the pool on an inflatable raft. • Have swimmers lay down on the pool deck and show coaches the proper EVF pattern done as a static and/or isometric routine. • Let swimmers bend over and show the coach proper EVF swimming positions • Instruct swimmers to show you the EVF position in the water as they swim toward you. Let them hesitate for a few seconds, showing you that EVF pattern. • Let swimmers use a Finis swim snorkel so they can watch themselves perform the correct EVF stroke • Make swimmers perform EVF exercises every day to help accelerate the acquisition of the EVF skill. • Force swimmers to use EVF equipment everyday to help them improve their EVF I’ve heard great swimming coaches say that some swimmers are simply gifted with a great EVF, while others will never get it. The fact of the matter is that effective EVF training can help correct and improve every swimmer’s “feel” for the water. A better EVF can be taught and learned by every swimmer, young and old, beginner to Olympian. When Bill Furniss says that a great pulling pattern isn’t bestowed on great swimmers, he’s telling every swimmer that hard work, not gifts, is what talent is made of. Good luck.