Swimming Training Program Secret Tip – How to Pull Underwater Drills


Last time we spoke about the theory of why you should pull freestyle with a high underwater elbow. This week we’re going to show you exactly how to do that. Nathan Adrian who was one of the fastest swimmers in the world demonstrates the underwater pull using the correct High Elbow or what is called the Early Vertical Forearm. This type of the pull will enable you to swim through the water creating less frontal drag. From above the water you can see how close Nathan’s elbows stay to the surface, throughout the entire underwater pull. Quick Catch. High Elbow. Quick Release. How we teach this? We begin by using a lane rope and using the cable to get the feeling of what it’s like to initiate the catch with High Elbow. In this case, Nico Messer demonstrates using a hand paddle starting the pull with that elbow that’s very high. The cable prevents the elbow from dropping to give you the sensation of how you should pull correctly. The hand paddle increases the force which exists, amplifies the feeling. This is a straight arm scull that many of us learn when we began swimming. It is one of the most basic and fundamental sculling drills that teaches us a spatial awareness of our hand and our forearm underwater. It also enables us to feel the sensation of pressure on the hand as it moves in and out and the proper head position. But what it doesn’t do is it doesn’t teach us how to initiate the pull with a high elbow. Contrast this to a more advanced drill whereby we use: The fingertips are pointing down. And the elbow is stationary pointing as far forward as possible, lifting the shoulders toward the cheeks. The elbows remain in this stationary position as the hand and forearm move back and forth like a windshield wiper, feeling the water and pressure of a high elbow position. When this is done faster you may actually get a burning sensation occurs in the forearms and into the deltoid muscle. Nico also demonstrates how not to do with a high elbow scull, where he does allows his hands to slip through the water and doesn’t get the sensation as you would when you initiate the high will catch. The next drill is a high elbow snap scull which is best performed with a mono snorkel. By using the mono snorkel and not needing to breathe you’ll be more aware of what you’re doing in initial portion of your catch. You can see how you can feel the connection between the counter rotation of your hip and the initiation of the pull, as you do when you’re swimming correctly. Underwater he’s getting initial high catch, high elbow. At the same time he counter-rotates the body. In real time, you can see how snappy and quick this drill is performed. The last drill we like to use is an one arm drill. Nico demonstrates, first, how not to pull using a deep elbow drop almost a straight arm underwater. Notice how far underneath him his hand comes and how much drug is created by the upper arm. This is a pull of power, but it’s also pull of extensive drag which reduces speed. Contrast to that, now to the high elbow pull whereby the hands stays shallower, the elbow much higher, and the hand stays almost completely outside the body line throughout the entire pull. From above water you can see how high the elbow remains while he makes his individual pull with each arm. By doing a one arm drill you only have to rotate to one side which makes it easier for you to learn how to keep your elbow at the surface. By practicing with first the right arm then the left arm, you can gradually develop into a technique where both arms can keep this high elbow position, while you maintain your underwater pull with a greatest amount of efficiency. High elbow, early catch, head down position reduce drag, fast swimming.

Comments 45

  • @TheRightNeutrino Could, would, should…, did he do it or not?

  • So when doing freestyle strokes, your hands must stay outside the body line?

  • Yes. You should keep your hands outside the body line…. you don't want to cross over that line, usually swimmers do that when they drop their elbow.

  • muchas gracias por hacer este tipo de videos. Esta exelente.

  • Gracias por su atenciรณn

  • Excellent vid thanks. I can't believe i used to force myself to pull deeper, thinking i get more power and speed because i could feel the muscle working harder. Only as i got tired i naturally resorted to the high elbow pull.
    Very helpful. Thanks.
    (PS: never had any swim training, ever).

  • Just watch all of the swimmers in the Olympics and how high their elbows are underwater. Minimizing frontal drag is the key to fast swimming.

    Gary Sr.

  • High elbow, early catch, face down head position… got it!!!

  • Simple..now just practice it and practice it to get faster.

  • Thanks, guys! Love your videos! I'm practicing it a lot… I'm 39 years old, competing at masters races here in Brazil… can swimm 100m free in 56s08… 50m fly in 27s20… and expect to do better next month… I'm realy your fan!! Always learning with your videos and sharing them with friends. Thanks again!!

  • Glad you like them! You are fast. Hope to see you in Rio 2016 for the Olympic Games…as a spectator, of course.

  • nice man . i have 14 years old , doing 50m freestyle in 16s , 100m aprox. 40s

  • you mean 25m in 16s and 50m in 40s, right? that's nice! keep practicing!

  • oh yeah, sorry ๐Ÿ˜€

  • It's funny to notice, that some great swimmers doesn't follow the rules. Ian thorpe for instance, has 'head up' , 'elbow deeper than this video, and his hand goes to the center line of his body when pulling.
    Beside Gary Jr, who among olympians has the 'perfect stroke' according to the race club ? Or if there is no perfect stoke, who is your favourite ?

  • There has never been anyone with a perfect stroke. swimming is a series of compromises…so there never will be perfection. we can only hope for using the technique that works best for each of us.

  • see above response.

  • Fundamentals shown in our videos are good for all levels. Beginners typically need more help and attention than the advanced swimmers…but all need help, all the time.

  • Every good sprinter turns over fast (120 strokes per minute or so)…but you cannot lose control and you must connect the core, legs and upper body correctly in order to achieve power and speed. In distance events, holding in front and gliding can work…but only with a strong kick behind you. Otherwise, you are swimming on a sunday stroll.

  • The guy in the vid has really an excellent technique.
    What leaves me impressed is his ability to do an elastic kick which is also consistent in pace.

    That's something to work on.

  • Yes…less frontal drag, even though it creates less power. In our DVD, Life is worth Swimming, you will see two contrasting underwater pulls to see the difference. The longer the swim, the more important the high elbow becomes.

  • Can I ask about this. Surely in both strokes the hand is "stationary" with respect to the water, and given the arm will always have the same surface area, for a given speed won't the drag be the same?

    In fact given the upper arm is almost horizontal in respect to the body surely there'll be *more* surface area at the "high" velocity portion of the arm?

  • The hand (from the side view) moves in a circle of about 2 feet diameter during the underwater freestyle pull. The average frontal speed of the arm decreases from the shoulder down toward the hand. The upper arm is also larger in shape, so contributes much more to frontal drag. What happens with the upper arm is most important and is very different in the pulling motions. The surface area pushing backward is about the same in the deep vs high elbow pull.

  • you are welcome!

  • Thank you for the great videos! As a beginner swimmer I am finding these really helpful. Should my palm stay flat? Or in other words, should my wrist be rotating much throughout the stroke?

  • We did a video on this very subject. Search "Swim Faster Secret Tip – How to Position Your Hands Underwater" Hope this helps and thanks for watching!

  • This is a great drill. Thanks for posting. Is 'Life Is Worth Swimming' a DVD for beginner swimmers or for advanced swimmers, at NCAA or national level? thanks,

  • Life is Worth Swimming is for everyone whether you're a beginner or advanced we feel there is valuable info for everyone!

  • Kudos! Another great video. I swam at the PHX Swim Club back in the 90's and have been a fan ever since.

  • Thank you!

  • The high elbow pull is neither natural nor strong…but it produces less frontal drag. Going deeper with the arm will create more power but also more frontal drag. One can develop more strength to pull in the high elbow position and this is exactly what great swimmers do.

  • Using the high elbow keeps the upper arm (the largest part) more in the line of motion of the body longer and avoids spending more time in an off-axis position, as in the deeper pull.

  • Really great videos. I've been trying to claw back a bit of the speed I had in my youth. I haven't seen another video that as clearly showed the difference in drag between the deep vs. shallow elbow.

  • Thanks. One needs to develop strength in the low-drag, high elbow position, which takes time.

  • Is there anything I can do for this in the weight room, or any kind of flexibility training?

  • Is a high elbow catch to be used at all times? i.e in sprint events, middle and long distance events? Thanks.

  • The only times I have seen swimmers use a deeper pull successfully is in the 50 free. Otherwise, virtually all elite swimmers from the 100 on up use the high elbow pull. Many of the 50 swimmers also use a high elbow pull but a few opt for a more powerful yet drag-producing deep pull.

  • Interesting … does the high elbow place more stress on joints than a deeper pull ? I know nothing about swimming, but it looks kind of awkward. Also are there any scientific studies that confirm that the high elbow technique produces less drag ? Thanks.

  • Open water swimming

  • Swimming Training Program Secret Tip – How to Pull Underwater Drills
    ์ˆ˜์˜ํ›ˆ๋ จ ํ”„๋กœ๊ทธ๋žจ ๋น„๊ฒฐ – ๋ฌผ์†์—์„œ ์ “๋Š” ๋ฒ• ํ›ˆ๋ จ๋“ค

    Uploaded on Aug 12, 2011
    ์—…๋กœ๋“œ: 2011๋…„ 8์›” 12์ผ

    In a Swimming Training Program, we have already learned the underwater pull is a compromise between power and drag.
    ์ง€๋‚œ ์ˆ˜์˜ํ›ˆ๋ จ ํ”„๋กœ๊ทธ๋žจ์—์„œ, ๋ฌผ์†์—์„œ์˜ ์ “๊ธฐ๋Š” ํž˜๊ณผ ์ €ํ•ญ, ๋‘˜ ์‚ฌ์ด์˜ ์ ˆ์ถฉ์ ์„ ์ฐพ๋Š” ๊ฒƒ์ด์–ด์•ผ ํ•œ๋‹ค๋Š” ๊ฒƒ์„ ๋ฐฐ์› ์Šต๋‹ˆ๋‹ค.

    So how can we learn to swim with less drag and more speed?
    ๊ทธ๋Ÿผ ์ด์ œ ์–ด๋–ป๊ฒŒ ํ•˜๋ฉด ๋ณด๋‹ค ์ ์€ ์ €ํ•ญ๊ณผ ๋ณด๋‹ค ๋น ๋ฅธ ์†๋„๋กœ ํ—ค์—„์น  ์ˆ˜ ์žˆ์„๊นŒ์š”?

    At the Race Club we teach many swimming techniques to help swimmers of all ages and abilities to swim faster: http://theraceclub.com/swim-camps/
    ๋ ˆ์ด์“ฐํด๋Ÿฝ์—์„œ๋Š” ๋ชจ๋“  ์—ฐ๋ น๊ณผ ์‹ ์ฒด์  ๋Šฅ๋ ฅ์„ ๊ฐ€์ง„ ์ˆ˜์˜์ธ์˜ ๊ธฐ๋Ÿ‰ ํ–ฅ์ƒ์— ๋„์›€์ด ๋˜๋Š” ๋‹ค์–‘ํ•œ ์ˆ˜์˜ ๊ธฐ๋ฒ•๋“ค์„ ๊ฐ€๋ฅด์นฉ๋‹ˆ๋‹ค: http://theraceclub.com/swim-camps/

    Discover our favorite drills for learning to swim with a high elbow.
    ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’๊ฒŒ ํ•˜์—ฌ ํ—ค์—„์น˜๋Š” ๋ฒ•์„ ๋ฐฐ์šธ ๋•Œ ์šฐ๋ฆฌ๊ฐ€ ์„ ํ˜ธํ•˜๋Š” ํ›ˆ๋ จ๋“ค์„ ์•Œ์•„๋ณด์‹ญ์‹œ์š”.

    Small changes in technique and working on these drills will most certainly decrease your drag and increase your speed in the pool.
    ๊ธฐ๋ฒ•์„ ์กฐ๊ธˆ ๋ฐ”๊พธ๊ณ  ์ด ๋ถ€๋ถ„ํ›ˆ๋ จ๋“ค์„ ์—ฐ์Šตํ•จ์œผ๋กœ์จ, ํ—ค์—„์น  ๋•Œ ์ €ํ•ญ์„ ํ™•์‹คํžˆ ์ค„์ด๋ฉด์„œ ์†๋„๋ฅผ ๋Š˜๋ฆด ์ˆ˜ ์žˆ์„ ๊ฒƒ์ž…๋‹ˆ๋‹ค.

    Watch videos and read our Aqua Notes blog for more secret swim tips on The Race Club website: http://www.theraceclub.com
    ๋ ˆ์ด์“ฐ ํด๋Ÿฝ ์›น์‚ฌ์ดํŠธ๋ฅผ ๋ฐฉ๋ฌธํ•˜์‹œ๋ฉด, ์ˆ˜์˜ ๋…ธํŠธ ๋ธ”๋กœ๊ทธ๋ฅผ ์ฝ์œผ๋ฉด์„œ ๋™์˜์ƒ์„ ๊ฐ์ƒํ•˜์‹ค ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค: http://www.theraceclub.com

  • 1
    00:00:00,380 –> 00:00:06,360
    Last time we spoke about the theory of why you should pull freestyle with a high underwater elbow.
    ์ง€๋‚œ ์‹œ๊ฐ„์—๋Š” ์ž์œ ํ˜•์„ ํ•  ๋•Œ ๋ฌผ์†์—์„œ ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’๊ฒŒ ํ•˜์—ฌ ๋‹น๊ฒจ์•ผ ํ•˜๋Š” ์ด์œ ์— ๋Œ€ํ•œ ์ด๋ก ์„ ๋ง์”€๋“œ๋ ธ์Šต๋‹ˆ๋‹ค.

    2
    00:00:06,720 –> 00:00:10,000
    This week we're going to show you exactly how to do that.
    ์ด๋ฒˆ ์ฃผ์—๋Š” ์ •ํ™•ํžˆ ์–ด๋–ค ๋ฐฉ๋ฒ•์œผ๋กœ ๊ทธ๋ ‡๊ฒŒ ํ•˜๋Š” ์ง€ ๋ณด์—ฌ๋“œ๋ฆฌ๊ฒ ์Šต๋‹ˆ๋‹ค.

    3
    00:00:10,560 –> 00:00:21,400
    Nathan Adrian who was one of the fastest swimmers in the world demonstrates the underwater pull using the correct High Elbow or what is called the Early Vertical Forearm.
    ์„ธ๊ณ„์—์„œ ๊ฐ€์žฅ ๋น ๋ฅธ ์ˆ˜์˜ ์„ ์ˆ˜์— ์†ํ–ˆ๋˜ ๋„ค์ด์ฌ ์—์ด๋“œ๋ฆฌ์•ˆ(Nathan Adrian)์ด ๋†’์€ ํŒ”๊ฟˆ์น˜(High Elbow) ๋˜๋Š” ํŒ”๋š ๋นจ๋ฆฌ ์„ธ์šฐ๊ธฐ(Early Vertical Forearm)์ด๋ผ ๋ถˆ๋ฆฌ๋Š” ๊ธฐ์ˆ ์„ ์ •ํ™•ํžˆ ๊ตฌ์‚ฌํ•˜์—ฌ ๋ฌผ์†์—์„œ ๋‹น๊ธฐ๋Š” ๊ฒƒ์„ ๋ณด์—ฌ๋“œ๋ฆฌ๊ฒ ์Šต๋‹ˆ๋‹ค.

    4
    00:00:21,940 –> 00:00:27,760
    This type of the pull will enable you to swim through the water creating less frontal drag.
    ์ด๋Ÿฐ ํ˜•ํƒœ์˜ ๋‹น๊ธฐ๊ธฐ๋ฅผ ๊ตฌ์‚ฌํ•˜๋ฉด ์•ž๋ฐฉํ–ฅ ์ €ํ•ญ์„ ๋ณด๋‹ค ์ ๊ฒŒ ๋งŒ๋“ค๋ฉด์„œ ๋ฌผ์„ ๊ฐˆ๋ผ ํ—ค์—„์น  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    5
    00:00:28,340 –> 00:00:36,120
    From above the water you can see how close Nathan's elbows stay to the surface, throughout the entire underwater pull.
    ๋ฌผ ์œ„์—์„œ ๋ณด๋ฉด, ๋ฌผ์† ๋‹น๊ธฐ๊ธฐ ์ „์ฒด ๊ตฌ๊ฐ„ ๋™์•ˆ, ๋„ค์ด์ฌ(Nathan)์˜ ํŒ”๊ฟˆ์น˜๊ฐ€ ์–ผ๋งˆ๋‚˜ ์ˆ˜๋ฉด์— ๊ฐ€๊นŒ์ด ๋ถ™์–ด ๊ฐ€๋Š” ์ง€ ์•Œ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    6
    00:00:40,620 –> 00:00:44,760
    Quick Catch. High Elbow. Quick Release.
    ๋ฌผ์„ ๋นจ๋ฆฌ ์žก๊ณ . ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์ด๋ฉฐ. ๋นจ๋ฆฌ ๋†“์Šต๋‹ˆ๋‹ค.

    7
    00:00:49,660 –> 00:00:50,860
    How we teach this?
    ์–ด๋–ป๊ฒŒ ์ด๊ฒƒ๋“ค์„ ๊ฐ€๋ฅด์น ๊นŒ์š”?

    8
    00:00:50,920 –> 00:00:59,700
    We begin by using a lane rope and using the cable to get the feeling of what it's like to initiate the catch with High Elbow.
    ์ฒซ ๋‹จ๊ณ„์—์„œ๋Š” ์ˆ˜๋กœ ์ค„(lane rope) ๋˜๋Š” ๊ผฐ์ค„(cable)์„ ์ด์šฉํ•˜์—ฌ ๋†’์€ ํŒ”๊ฟˆ์น˜(High Elbow)๋กœ ๋ฌผ์žก์ด๋ฅผ ์‹œ์ž‘ํ•˜๋Š” ๊ฒƒ์ด ๊ณผ์—ฐ ์–ด๋–ค ๊ฒƒ์ธ์ง€์— ๋Œ€ํ•œ ๊ฐ๊ฐ์„ ์ตํžˆ๊ฒŒ ํ•ฉ๋‹ˆ๋‹ค.

    9
    00:01:00,220 –> 00:01:08,060
    In this case, Nico Messer demonstrates using a hand paddle starting the pull with that elbow that's very high.
    ์ด๋ฒˆ์—๋Š”, ๋‹ˆ์ฝ” ๋ฉ”์„œ(Nico Messer)๊ฐ€ ์†๋…ธ(hand paddle, ํ•ธ๋“œํŒจ๋“ค)์„ ๋ผ๊ณ ์„œ ๊ทธ๋ ‡๊ฒŒ๋‚˜ ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’๊ฒŒ ํ•˜์—ฌ ๋‹น๊ธฐ๊ธฐ ์‹œ์ž‘ํ•˜๋Š” ๊ฒƒ์„ ๋ณด์—ฌ๋“œ๋ฆฝ๋‹ˆ๋‹ค.

    10
    00:01:08,540 –> 00:01:15,140
    The cable prevents the elbow from dropping to give you the sensation of how you should pull correctly.
    ๊ผฐ์ค„(cable)์ด ํŒ”๊ฟˆ์น˜๊ฐ€ ๋–จ์–ด์ง€๋Š” ๊ฒƒ์„ ๋ง‰์•„์ฃผ๋ฏ€๋กœ, ์˜ฌ๋ฐ”๋ฅด๊ฒŒ ๋‹น๊ธฐ๋Š” ๋ฒ•์— ๋Œ€ํ•œ ๊ฐ๊ฐ์„ ๋Š๋‚„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    11
    00:01:15,280 –> 00:01:20,900
    The hand paddle increases the force which exists, amplifies the feeling.
    ์†๋…ธ(hand paddle)๊ฐ€ ๋ฐœ์ƒ๋˜๋Š” ํž˜์„ ์ฆํญ์‹œ์ผœ ๋” ์ž˜ ๋Š๋‚„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    12
    00:01:23,100 –> 00:01:29,040
    This is a straight arm scull that many of us learn when we began swimming.
    ๋งจ ์ฒ˜์Œ ์ˆ˜์˜์„ ๋ฐฐ์šธ ๋•Œ ๋Œ€๋ถ€๋ถ„์˜ ์‚ฌ๋žŒ๋“ค์ด ๋ฐฐ์› ๋˜ ํŒ”์„ ์ญ‰ ๋ป—์€ ์ฑ„ ํ•˜๋Š” ๋…ธ์ “๊ธฐ(straight arm scull)๋ฅผ ๋ณด๊ณ  ๊ณ„์‹ญ๋‹ˆ๋‹ค.

    13
    00:01:29,480 –> 00:01:40,080
    It is one of the most basic and fundamental sculling drills that teaches us a spatial awareness of our hand and our forearm underwater.
    ์ด ํ›ˆ๋ จ์€ ๊ฐ€์žฅ ๊ธฐ๋ณธ์ ์ด๋ฉฐ ๊ธฐ์ดˆ๊ฐ€ ๋˜๋Š” ๋…ธ์ “๊ธฐ ํ›ˆ๋ จ์ด๋ฉฐ, ์†๊ณผ ์•„๋ž˜ํŒ”๋š์— ๋Œ€ํ•œ ๋ฌผ์†์—์„œ์˜ ๊ณต๊ฐ„์ง€๊ฐ๋Šฅ๋ ฅ์„ ์ผ๊นจ์›Œ์ค๋‹ˆ๋‹ค.

    14
    00:01:40,660 –> 00:01:48,220
    It also enables us to feel the sensation of pressure on the hand as it moves in and out and the proper head position.
    ๋˜ํ•œ ์•ˆ๊ณผ ๋ฐ–์œผ๋กœ ์›€์ง์ž„์— ๋”ฐ๋ผ ์†์— ๋Š๊ปด์ง€๋Š” ๋ฌผ์˜ ์••๋ ฅ์— ๋Œ€ํ•œ ๊ฐ๊ฐ๊ณผ ์ ์ ˆํ•œ ๋จธ๋ฆฌ ์œ„์น˜๋ฅผ ๋Š๋‚„ ์ˆ˜ ์žˆ๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.

    15
    00:01:48,580 –> 00:01:53,700
    But what it doesn't do is it doesn't teach us how to initiate the pull with a high elbow.
    ํ•˜์ง€๋งŒ, ๋†’์€ ํŒ”๊ฟˆ์น˜(high elbow)๋กœ ๋‹น๊ธฐ๊ธฐ๋ฅผ ์‹œ์ž‘ํ•˜๋Š” ๋ฒ•์€ ์ด ํ›ˆ๋ จ์„ ํ†ตํ•ด ๋ฐฐ์šธ ์ˆ˜๋Š” ์—†์Šต๋‹ˆ๋‹ค.

    16
    00:01:54,300 –> 00:01:59,540
    Contrast this to a more advanced drill whereby we use:
    ์ด์™€ ๋Œ€์กฐ์ ์œผ๋กœ, ์šฐ๋ฆฌ๊ฐ€ ์‚ฌ์šฉํ•˜๋Š” ์ข€ ๋” ๋‚˜์€ ํ›ˆ๋ จ์€ :

    17
    00:01:59,660 –> 00:02:01,720
    The fingertips are pointing down.
    ์†๊ฐ€๋ฝ ๋์ด ์•„๋ž˜๋ฅผ ํ–ฅํ•˜๊ณ .

    18
    00:02:01,760 –> 00:02:06,840
    And the elbow is stationary pointing as far forward as possible,
    ํŒ”๊ฟˆ์น˜๋Š” ๊ฐ€๋Šฅํ•œํ•œ ์•ž์ชฝ์œผ๋กœ ํ–ฅํ•˜๊ฒŒ ํ•˜๊ณ ์„œ ๊ณ ์ •๋˜์–ด ์žˆ๊ณ ,

    19
    00:02:07,000 –> 00:02:09,600
    lifting the shoulders toward the cheeks.
    ์–ด๊นจ๋Š” ๋บจ์„ ํ–ฅํ•ด ๋“ค์–ด์˜ฌ๋ฆฝ๋‹ˆ๋‹ค.

    20
    00:02:10,700 –> 00:02:23,700
    The elbows remain in this stationary position as the hand and forearm move back and forth like a windshield wiper, feeling the water and pressure of a high elbow position.
    ์†๊ณผ ์•„๋ž˜ํŒ”๋š์ด ๋งˆ์น˜ ์ž๋™์ฐจ ์•ž์œ ๋ฆฌ ์™€์ดํผ(wiper)์ฒ˜๋Ÿผ ์ขŒ์šฐ๋กœ ์›€์ง์ผ ๋•Œ ํŒ”๊ฟˆ์น˜๋Š” ๊ณ ์ •๋œ ์œ„์น˜์— ๋จธ๋ฌด๋ฅด๊ฒŒ ํ•˜๋ฉด์„œ, ๋†’์€ ํŒ”๊ฟˆ์น˜(high elbow) ์ž์„ธ์—์„œ ์˜ค๋Š” ๋ถ€๋‹ด๊ฐ๊ณผ ๋ฌผ์„ ๋Š๊ปด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

    21
    00:02:24,940 –> 00:02:33,520
    When this is done faster you may actually get a burning sensation occurs in the forearms and into the deltoid muscle.
    ์ด ๋™์ž‘์„ ๋น ๋ฅด๊ฒŒ ํ•˜๋ฉด ์•žํŒ”๋š๊ณผ ์–ด๊นจ ์‚ผ๊ฐ๊ทผ์— ๋งˆ์น˜ ํƒ€๋Š” ๋“ฏ์ด ๋œจ๊ฑฐ์šด ๊ฐ๊ฐ์„ ๋Š๋ผ๊ฒŒ ๋  ๊ฒƒ์ž…๋‹ˆ๋‹ค.

    22
    00:02:38,560 –> 00:02:42,840
    Nico also demonstrates how not to do with a high elbow scull,
    ๋‹ˆ์ฝ”(Nico)๊ฐ€ ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์—ฌ ๋…ธ์ “๊ธฐ(high elbow scull)์—์„œ ํ•˜์ง€๋ง์•„์•ผ ํ•  ๊ฒƒ๋„ ๋ณด์—ฌ์ฃผ๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค,

    23
    00:02:42,840 –> 00:02:51,180
    where he does allows his hands to slip through the water and doesn't get the sensation as you would when you initiate the high elbow catch.
    ์†์ด ๋ฌผ ์‚ฌ์ด๋กœ ๋ฏธ๋Œ์–ด ์ง€๊ฒŒ ํ•˜์—ฌ, ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์—ฌ ๋ฌผ์žก๊ธฐ๋ฅผ ์‹œ์ž‘๋ฉด์„œ ๋Š๋ผ์— ๋˜๋Š” ๊ทธ ๊ฐ๊ฐ(๊ทผ์œก์— ๋ถˆ์ด ๋‚œ ๋“ฏํ•œ)์„ ๋Š๋ผ์ง€ ๋ชปํ•˜๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.

    24
    00:02:52,800 –> 00:02:58,960
    The next drill is a high elbow snap scull which is best performed with a mono snorkel.
    ๋‹ค์Œ ํ›ˆ๋ จ์€ ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์ด๊ณ  ์žก์•„์ฑ„๋ฉฐ ๋…ธ์ “๊ธฐ์ธ๋ฐ, ๋‹จ์ผ ์ˆจ๋Œ€๋กฑ(snorkel, ํ˜ธํก๋ณด์กฐ๊ด€ๅ‘ผๅธ่ฃœๅŠฉ็ฎก)์„ ์ด์šฉํ•˜์—ฌ ํ›ˆ๋ จํ•˜๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค.

    25
    00:02:59,460 –> 00:03:06,560
    By using the mono snorkle and not needing to breathe you'll be more aware of what you're doing in initial portion of your catch.
    ์ˆจ๋Œ€๋กฑ(snorkel)์„ ์‚ฌ์šฉํ•˜์—ฌ ํ˜ธํก์— ๋Œ€ํ•œ ๋ถ€๋‹ด์ด ์—†์–ด์ง€๋ฉด, ๋ฌผ์žก์ด๋ฅผ ์‹œ์ž‘ํ•˜๋Š” ๋ถ€๋ถ„์—์„œ ์ž์‹ ์ด ๋ฌด์Šจ ์ง“์„ ํ•˜๊ณ  ์žˆ๋Š” ์ง€ ๋” ์ž˜ ์ธ์ง€ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    26
    00:03:07,600 –> 00:03:17,760
    You can see how you can feel the connection between the counter rotation of your hip and the initiation of the pull, as you do when you're swimming correctly.
    ์ž์‹ ์ด ์˜ฌ๋ฐ”๋ฅด๊ฒŒ ํ—ค์—„์น  ๊ฒฝ์šฐ, "๋‹น๊ธฐ๊ธฐ์˜ ์‹œ์ž‘"๊ณผ "์—‰๋ฉ์ด์˜ ์—ญํšŒ์ „"์ด ์„œ๋กœ ์—ฐ๊ฒฐ๋˜๋Š” ๊ฒƒ์„ ์–ด๋–ป๊ฒŒ ๋Š๋ผ๋Š” ์ง€ ์•Œ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    27
    00:03:19,660 –> 00:03:24,520
    Underwater he's getting initial high catch, high elbow.
    ๋ฌผ์†์—์„œ ๋ณด๋ฉด, ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์—ฌ ๋ฌผ์žก์ด๋ฅผ ์‹œ์ž‘ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ,

    28
    00:03:25,620 –> 00:03:28,580
    At the same time he counter-rotates the body.
    ๊ทธ์™€ ๋™์‹œ์— ๋ชธํ†ต์„ ์—ญํšŒ์ „์‹œํ‚ค๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.

    29
    00:03:29,000 –> 00:03:34,000
    In real time, you can see how snappy and quick this drill is performed.
    ์ •์ƒ ์†๋„๋กœ ๋Œ๋ฆฌ๋ฉด์„œ ๋ณด๋ฉด, ์–ผ๋งˆ๋‚˜ ํ™œ๊ธฐ์ฐจ๋ฉด์„œ ์žฌ๋น ๋ฅด๊ฒŒ ์ด ํ›ˆ๋ จ์„ ์ˆ˜ํ–‰ํ•˜๋Š” ์ง€ ์•Œ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    30
    00:03:35,420 –> 00:03:38,400
    The last drill we like to use is an one arm drill.
    ๋งˆ์ง€๋ง‰ ๋ถ€๋ถ„ ํ›ˆ๋ จ์€ ํ•œ ํŒ” ํ›ˆ๋ จ์ž…๋‹ˆ๋‹ค.

    31
    00:03:38,740 –> 00:03:46,440
    Nico demonstrates, first, how not to pull using a deep elbow drop almost a straight arm underwater.
    ๋‹ˆ์ฝ”(Nico)๋Š”, ๋จผ์ €, ํ•˜์ง€ ๋ง์•„์•ผ ํ•  ๋ฐฉ๋ฒ•์„ ๋ณด์—ฌ์ฃผ๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๋ฌผ์†์—์„œ ํŒ”๊ฟˆ์น˜๋ฅผ ๊นŠ์ˆ™ํžˆ ๋–จ์–ด๋œจ๋ฆฌ๋ฉด์„œ ํŒ”์„ ๊ฑฐ์˜ ์ญ‰ ๋ป—์–ด ์ “์Šต๋‹ˆ๋‹ค.

    32
    00:03:46,540 –> 00:03:53,880
    Notice how far underneath him his hand comes and how much drug is created by the upper arm.
    ์†์ด ๋ชธ ์•„๋ž˜๋กœ ์–ผ๋งˆ๋‚˜ ๊นŠ์ด ๋‚ด๋ ค๊ฐ€๋Š” ์ง€ ๊ทธ๋ฆฌ๊ณ  ์œ—ํŒ”๋š์— ์˜ํ•ด ์–ผ๋งˆ๋‚˜ ๋งŽ์€ ์ €ํ•ญ์ด ์ƒ๊ธฐ๋Š” ์ง€ ๊นจ๋‹ฌ์œผ์‹ญ์‹œ์š”.

    33
    00:03:53,900 –> 00:04:01,200
    This is a pull of power, but it's also pull of extensive drag which reduces speed.
    ํž˜ ์žˆ๋Š” ํŒ” ์ “๊ธฐ์ž…๋‹ˆ๋‹ค๋งŒ, ๋˜ํ•œ ์ €ํ•ญ์ด ์‹ฌํ•ด์„œ ํ—ค์—„์น˜๋Š” ์†๋„๋ฅผ ๋–จ์–ด๋œจ๋ฆฝ๋‹ˆ๋‹ค.

    34
    00:04:01,400 –> 00:04:04,300
    Contrast to that, now to the high elbow pull
    ์ด์™€ ๋Œ€์กฐ์ ์œผ๋กœ, ์ด์ œ๋ถ€ํ„ฐ๋Š” ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’์—ฌ ์ “์Šต๋‹ˆ๋‹ค.(high elbow pull)

    35
    00:04:04,580 –> 00:04:08,940
    whereby the hands stays shallower, the elbow much higher,
    ์—ฌ๊ธฐ์—์„œ ์†์€ ์–•๊ฒŒ, ํŒ”๊ฟˆ์น˜๋Š” ํ›จ์”ฌ ๋†’์ด ๋จธ๋ฌด๋ฅด๊ณ ,

    36
    00:04:09,140 –> 00:04:15,480
    and the hand stays almost completely outside the body line throughout the entire pull.
    ์†์€ ์ “๋Š” ๋™์•ˆ ๋‚ด๋‚ด ๋ชธํ†ต ์„ ์˜ ๊ฑฐ์˜ ์™„์ „ํžˆ ๋ฐ”๊นฅ ์ชฝ์— ๋จธ๋ฌด๋ฆ…๋‹ˆ๋‹ค.

    37
    00:04:16,120 –> 00:04:23,520
    From above water you can see how high the elbow remains while he makes his individual pull with each arm.
    ๋ฌผ ์œ„์—์„œ ๋ณด๋ฉด, ๋งค๋ฒˆ ์ €์„ ๋•Œ๋งˆ๋‹ค ํŒ”๊ฟˆ์น˜๊ฐ€ ์–ผ๋งˆ๋‚˜ ๋†’์ด(์ˆ˜๋ฉด์— ๊ฐ€๊น๊ฒŒ) ๋จธ๋ฌด๋ฅด๋Š” ์ง€ ์•Œ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    38
    00:04:24,340 –> 00:04:34,260
    By doing a one arm drill you only have to rotate to one side which makes it easier for you to learn how to keep your elbow at the surface.
    ํ•œ ํŒ” ํ›ˆ๋ จ์„ ํ•˜๋ฉด ํ•œ ์ชฝ์œผ๋กœ ๋Œ๊ธฐ๋งŒ ํ•˜๋ฉด ๋˜๋ฏ€๋กœ, ๋” ์‰ฝ๊ฒŒ ํŒ”๊ฟˆ์น˜๋ฅผ ์ˆ˜๋ฉด์— ๋จธ๋ฌด๋ฅด๊ฒŒ ํ•˜๋Š” ๋ฒ•์„ ๋ฐฐ์šธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    39
    00:04:35,300 –> 00:04:45,560
    By practicing with first the right arm then the left arm, you can gradually develop into a technique where both arms can keep this high elbow position,
    ์ฒ˜์Œ์—๋Š” ์˜ค๋ฅธํŒ”๋กœ ๊ทธ ๋‹ค์Œ์—๋Š” ์™ผํŒ”๋กœ ์—ฐ์Šตํ•˜๋ฉด์„œ, ์–‘ํŒ” ๋ชจ๋‘ ํŒ”๊ฟˆ์น˜๋ฅผ ๋†’๊ฒŒ ์œ ์ง€ํ•  ์ˆ˜ ์žˆ๋Š” ๊ธฐ๋ฒ•์„ ๋‹จ๊ณ„์ ์œผ๋กœ ๋งŒ๋“ค์–ด ๋‚˜๊ฐ€๋ฉด์„œ,

    40
    00:04:46,060 –> 00:04:51,200
    while you maintain your underwater pull with a greatest amount of efficiency.
    ์—„์ฒญ๋‚œ ํšจ์œจ์„ฑ์„ ๊ฐ€์ง„ ๋ฌผ ์† ์ “๊ธฐ๋ฅผ ์ง€์†ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

    41
    00:04:52,640 –> 00:04:59,940
    High elbow, early catch, head down position reduce drag, fast swimming.
    "๋†’์€ ํŒ”๊ฟˆ์น˜", "์ด๋ฅธ ๋ฌผ์žก์ด", "๋จธ๋ฆฌ๋ฅผ ๋“ค์ง€ ์•Š๋Š” ์ž์„ธ"๋ฅผ ํ†ตํ•ด ์ €ํ•ญ์„ ์ค„์—ฌ, ๋นจ๋ฆฌ ํ—ค์—„์นฉ๋‹ˆ๋‹ค.

  • Nice video and explanations! Would you also have any tips on how to progress from the last drill in the video to the full stroke? The key difference being that the catch is initiated during the recovery of the other arm and the shoulders are far from being parallel to the water, making the position much more awkward for the shoulder joint. Is it just a matter of flexibility and joint mobility? If so, can such flexibility be attained by amateur swimmers? Thank you in advance.

  • Very good demonstration

  • TY!

  • it's awesome! I have a question. Do you think that it is more effective to use high elbow catch in the sprint freestyle too? I thought straight arm pull is effective in sprint but I'm not sure after saw your informative videos about catch style and drag

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