{"id":28649,"date":"2011-11-08T11:10:50","date_gmt":"2011-11-08T16:10:50","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/11\/science-of-performance-hand-entry-part-ii\/"},"modified":"2014-07-29T00:08:04","modified_gmt":"2014-07-29T07:08:04","slug":"science-of-performance-hand-entry-part-ii","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/science-of-performance-hand-entry-part-ii\/","title":{"rendered":"Science of Performance: Hand Entry, Part II"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

Note: In case you missed it, here's Part I<\/a>.<\/p>\n

SANTA CLARA, California, November 8.YOU'd be hard-pressed to find a term used more often to describe elite swimmers than "feel." "Feel" has multiple definitions dependent on the person talking, but ask any top coach and I guarantee "feel" will come up when discussing top-tier swimmers. This term isn't even isolated to one stroke or one distance, but encompasses swimming, yet the definition is variable and hazy. "Feel" is not just how much water moved, or hand position, or even a constant entity. To that end, it's a variable term every swimmer, age-group, Olympic, or Masters can improve to reach their optimal potential.<\/p>\n

Unfortunately, as with any topic with multiple definitions, describing and obtaining a pristine understanding is impossible. This article will begin to tackle the subject of "feel" about proper hand orientation and obtaining "feel" in swimming. Some may think "feel" is something people simply possess and doesn't improve with training\/coaching. If you are in this camp, I feel you have lost all faith in coaching and have predetermined which athletes will succeed. This is sacrilegious in coaching as trying to teach any essential aspect to someone is essential, so blaming lack of understanding on genetics is a cop out.<\/p>\n

With this in mind, I'm going to show the entire, "normal", high elbow freestyle hand entry and initial catch in still frames. After this, I will show videos and delve into some of the common errors. <\/p>\n

As discussed in part I, there is a myth that one hand orientation is right for every swimmer. This article is not to feed into this myth, but to discuss the commonalities I've seen with elite swimmers. Remember trial and error and adjusting for anthropomorphic and physiological differences is mandatory.<\/p>\n

First, let's tackle the goals of the entry and initial catch phases: <\/p>\n

Entry:<\/b>
\nThe goal of this phase is to minimize resistance when the hand hits the water and setting the swimmer up for an optimal initial catch. <\/p>\n

Initial Catch:<\/b>
\nTransitioning from entry to the initial catch is a complex movement with the goal of achieving an early vertical forearm (EVF) as quick as possible to maximize the distance of the catch.<\/p>\n

Step 1<\/b>
\n<\/p>\n

The shoulder is flexed to approximately 160 degrees with nearly 60 degrees of elbow flexion to promote the finger first entry. Then, the hand enters with slight pronation (thumb first) to promote a clean, small hole of entry. The fingers should be slightly spread apart and performing isometric finger flexion encouraging a steady, firm hand. The thumb is also separated from the hand to maximize surface area.<\/p>\n

Step 2<\/b>
\n<\/p>\n

Next, the elbow extends directly in front of the shoulder as the elbow supinates to orient the hand parallel to the bottom of the pool. The fingers remain in the same position not letting the water move the hand. <\/p>\n

Step 3<\/b>
\n<\/p>\n

The elbow fully extends as the fingers and thumb spread a bit more increasing the size of the hand in preparation for the catch. Side-bar, the finger spread is dependent on the speed of the hand through the water. The faster the hand moves through the catch, the larger the distance the fingers can have between each other and still be recognized as one unit. <\/p>\n

Step 4<\/b>
\n<\/p>\n

Next, the wrist begins to slightly press down (flexing) as the shoulder full flexes, approaching 180 degrees with simultaneous forearm supination. This maximally elongates the arm putting the body in a "half streamline" position.<\/p>\n

Step 5<\/b>
\n<\/p>\n

The wrist then actively flexes in combination of shoulder internal rotation, preparing for an early vertical forearm (EVF). This elbow, hand, fingers and thumb remain stationary during this phase.<\/p>\n

Step 6<\/b>
\nInitial Catch<\/b>
\n<\/p>\n

Early Vertical Forearm<\/b>
\n<\/p>\n

Lastly, the shoulder fully internally rotates as the elbow begins flexing to achieve an early vertical forearm. The shoulder has undergone no shoulder extension in this phase to maximize the distance to grab water and pull oneself as far as possible.<\/p>\n

Freestyle Flaws<\/b>
\nThese errors are intentionally over-exaggerated, but they are scattered across pools along the Nation. Some of these errors will impede velocity, decrease potential force production or increase one's risk for injury. Let's get into the common errors and a few ways to correct the freestyle flaws.<\/p>\n

Thumbs Down-"I'm not happy with this practice, two thumbs way down"<\/b>
\nThis is the swimmer who attempts to achieve a thumb's first entry, but instead of rotating from their forearm they internally rotate their shoulder. This rotation wraps the rotator cuff muscles potentially rubbing the rotator cuff tendons, increasing ones risk for injury. <\/p>\n

This will impose a large out sweep, to prevent the hand from crossing over the body, delaying the start of the catch. The difference between forearm pronation and shoulder internal rotation may look minimal, but can make a big difference. Make sure you and your swimmers know the difference between the two!<\/p>\n