{"id":224121,"date":"2016-10-06T09:00:01","date_gmt":"2016-10-06T16:00:01","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=224121"},"modified":"2016-10-05T15:29:47","modified_gmt":"2016-10-05T22:29:47","slug":"fitter-and-faster-swim-drill-of-the-week-closed-fist-drill","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-closed-fist-drill\/","title":{"rendered":"Fitter And Faster Swim Drill Of The Week: Closed Fist Drill"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to the \u201cSwim Drill of the Week\u201d sponsored by <\/span><a href=\"https:\/\/fitterandfaster.com\/\"><span style=\"font-weight: 400;\">The Fitter and Faster Swim Tour<\/span><\/a><span style=\"font-weight: 400;\"> presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This week\u2019s drill is <strong>Closed Fist\u00a0Drill<\/strong>, which is a drill that is used to work on catch efficiency in all strokes. The drill is exactly as it sounds: for a portion of a length of swimming, your athletes will pull through the water with closed fists. Taking away their hands, swimmers will be raise awareness to how they are using their forearms through the catch phase of their pull as well as to how much \u201cfeel\u201d they do get from having their hands initiate contact with the water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While most coaches and swimmers have likely seen some form of this drill, in this itineration we suggest swimming with closed fists <\/span><i><span style=\"font-weight: 400;\">for only half of the length<\/span><\/i><span style=\"font-weight: 400;\"> you are doing the drill before switching back to normal stroke. By switching halfway, swimmers get immediate feedback on their catch and can more readily distinguish when they may be slipping through the catch phase of their pull. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When doing this drill, it is important to note how swimmers are adapting to the closed fist pull. For example, in freestyle you don\u2019t want to see them overcompensate by increasing their kick intensity or adjusting to a poor body position. Rather, they should be focused on using their core and length of their stroke to maintain a good body position and maintain a high elbow catch by \u201cfeeling\u201d the water more with their forearm. Once they open up their hands, look for the length of the stroke and their initial point of contact with the water to improve. Simple enough to use across all strokes, this drill can be a great way to get your swimmers more aware of how efficient their pull is and how they can continue to grab more water with each stroke. Happy swimming!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the \u201cSwim Drill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip<\/p>\n","protected":false},"author":58,"featured_media":224155,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56100],"tags":[25938,25274,29993,58432,58840,58841,55233,58839,58842,58710,30599,9344,58506,57442,57757],"class_list":["post-224121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-drill-of-the-week","tag-backstroke","tag-breaststroke","tag-butterfly","tag-catch","tag-closed-fist","tag-closed-fist-drill","tag-drill","tag-drilling","tag-efficiency","tag-efficient-swimming","tag-fitter-and-faster-swim-tour","tag-freestyle","tag-pull","tag-swim-drill","tag-swim-drill-of-the-week"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Fitter And Faster Swim Drill Of The Week: Closed Fist Drill<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-closed-fist-drill\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Fitter And Faster Swim Drill Of The Week: Closed Fist Drill\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to the \u201cSwim Drill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. 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