Go Swim - EVF
Comments: Early Vertical Forearm drill using a front-mount FINIS
snorkel. You can do the drill without the snorkel.
Go Swim - Practice the Catch
Comments: Slowing down and focusing on the catch.
Go Swim - 3L/3R Single-Arm
Comments: This drill is more about the arm you are not
stroking with.
Go Swim - Fingertip Drag
Comments: One of the most valuable drills for endurance swimmers.
Go Swim - Water Polo Wide Catch
Comments: Avoid crossing the centerline, and keep those arms tracking
straight.
Go Swim - Head-Up Swimming
Comments: Helps you to feel the catch, and keep the arms wide (see
above).
Go Swim - Finis Forearm Fulcrum
Comments: A great tool to help learn the early vertical forearm
catch.
Go Swim: DRYLAND - EVF Isometric Exercise
Comments: If any of this hurts, stop or back off a bit. Otherwise,
I strongly recommend that you master this dryland exercise in three
stages. Watch the video first, and then perform the exercise a couple
of times a day. Do not rush it. It will take some time to "learn"
to rotate your arms externally to the point where your elbows face
the ceiling at the 11-and-1 o'clock position.
First just learn to rotate your arms in your shoulder sockets,
without applying any pressure on your hands.
Increase your range of motion. The goal is to rotate your elbows
straight up toward the ceiling. Start by moving your arms back
towards a 9-and-3 o'clock position (assuming 12 is straight ahead)
until you can get your elbows rotated straight up, comfortably.
Then move your arms slightly forward toward the 11 o'clock - 1
o'clock position and start the exercise. Start slowly, rotating
your arm externally in your shoulder socket, and rotating your
entire "shoulder assembly" toward your head. Then speed
up the action as the movement becomes more comfortable. When you
can perform this at the 11-and-1 o'clock position - or as close
to that position as you are going to get - you are ready for the
next stage.
After rotating the elbows, practice applying pressure on the
heel of your hand (not your fingers). But be sure not to apply
pressure until after you get to your maximum rotation
point.
High Elbow Catch Training with the Halo Trainer
Comments: A useful tool for training yourself not to drop the elbow.
Coach Al Lyman - EVF Technique on the Vasa Ergometer
Comments: Coach Al Lyman and Lizbeth Kenyon demonstrate how to practice
the Early Vertical Forearm cach on the Vasa Ergometer.
The "Power of the Y" with swimmer Karlyn Pipes-Neilsen Comments: How to engage the correct (big) muscles during the
pull.
I've replaced this clip with a pointer to the Vasa ERG YouTube
channel. I like all of the tips from Karlyn and the other two coaches
- Tim Crowley and Al Lyman. (I own a Vasa ERG and love it!)
