{"id":280401,"date":"2017-10-12T12:30:42","date_gmt":"2017-10-12T19:30:42","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=280401"},"modified":"2018-02-14T10:35:57","modified_gmt":"2018-02-14T17:35:57","slug":"training-tip-of-the-week-dps-high-elbow-catch","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/training-tip-of-the-week-dps-high-elbow-catch\/","title":{"rendered":"Training Tip of the Week: DPS &#8211; High Elbow Catch"},"content":{"rendered":"<p>Welcome to the \u201cTraining Tip of the Week.\u201d Swimming World will be bringing you a topic that we\u2019ll explore every month with drills and concepts for you to 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), Training Tips of the Month are meant to be flexible for your needs and inclusive for all levels of swimming.<\/p>\n<p><span style=\"font-weight: 400;\">This month\u2019s training tip is centered around <\/span><b>Distance Per Stroke <\/b><span style=\"font-weight: 400;\">(DPS). This is a term that is thrown around a lot in swimming, and for good reason. The greater your distance per stroke, the more efficient you are moving through the water, which ultimately makes for faster swimming. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This week, we are going to focus on another key elements of distance per stroke: the high elbow catch in freestyle! You can read last week\u2019s tip related to distance per stroke, front end extension, by clicking <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/training-tip-of-the-week-distance-per-stroke\/\" target=\"_blank\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Finding The Position&#8230;<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Similar to \u201cDPS,\u201d a \u201chigh elbow catch\u201d is a term that is thrown around a lot, which can sometimes have it fall on deaf ears. It is always helpful to revisit this position in drill work regularly throughout the year (particularly at the beginning of every season!). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some great drills that work on finding the correct position of the freestyle catch include <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-slide-drill\/\" target=\"_blank\"><span style=\"font-weight: 400;\">slide drill<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-underwater-recovery\/\" target=\"_blank\"><span style=\"font-weight: 400;\">underwater recovery<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-single-arm-freestyle\/\" target=\"_blank\"><span style=\"font-weight: 400;\">single arm free<\/span><\/a><span style=\"font-weight: 400;\">. All of these drills isolate the pull pattern and force your swimmers to examine how they are initiating their catch. <\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Connecting The Catch\u2026<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is easy to find the catch position when you are moving slowly, but the real trick is to translate that position into full stroke, normal swimming. That involves maintaining a high elbow catch while maintaining all the other elements of a successful stroke. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Great drills that focus on the catch position while still mimicking full stroke swimming includes: <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-straight-arm-recovery-freestyle\/\" target=\"_blank\"><span style=\"font-weight: 400;\">straight arm free<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-drill-of-the-week-tarzan-drill\/\" target=\"_blank\"><span style=\"font-weight: 400;\">tarzan drill<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-closed-fist-drill\/\" target=\"_blank\"><span style=\"font-weight: 400;\">closed fist swimming<\/span><\/a><span style=\"font-weight: 400;\">. These are all more slightly complicated drills that will help your swimmers feel the high catch position translate into their normal stroke.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Adding Power&#8230;.<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The catch is essential for getting any power out of your stroke. Adding paddles to any of the above drills (like <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-drill-of-the-week-straight-arm-free-with-paddles\/\" target=\"_blank\"><span style=\"font-weight: 400;\">straight arm free with paddles<\/span><\/a><span style=\"font-weight: 400;\">) is a great way to add some strength building into these drills and remind your athletes how to apply pressure from the very beginning of their pull. 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 \u201cTraining Tip of the Week.\u201d Swimming World will be bringing you a topic that we\u2019ll explore every month with drills and concepts for you to implement with<\/p>\n","protected":false},"author":58,"featured_media":279773,"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":[56455,64007,63797,66329,9344,64006,58506,57646,142,63899],"class_list":["post-280401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-drill-of-the-week","tag-distance-per-stroke","tag-dps","tag-extension","tag-finis-tip-of-the-week","tag-freestyle","tag-high-elbow-catch","tag-pull","tag-swim-drills","tag-swimming","tag-training-tip-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>Training Tip of the Week: DPS - High Elbow Catch<\/title>\r\n<meta name=\"description\" content=\"This week&#039;s Training Tip of the Week focuses on a high elbow catch in freestyle.\" \/>\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\/training-tip-of-the-week-dps-high-elbow-catch\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Training Tip of the Week: DPS - High Elbow Catch\" \/>\r\n<meta property=\"og:description\" content=\"This week&#039;s Training Tip of the Week focuses on a high elbow catch in freestyle.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/training-tip-of-the-week-dps-high-elbow-catch\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2017-10-12T19:30:42+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2018-02-14T17:35:57+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/10\/training-tip-distance-per-stroke.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"720\" \/>\r\n\t<meta property=\"og:image:height\" content=\"500\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/training-tip-of-the-week-dps-high-elbow-catch\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/training-tip-of-the-week-dps-high-elbow-catch\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Training Tip of the Week: DPS &#8211; 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