High elbow while lying on the edge of the pool

Idea of the drill

The main idea of the drill is to keep “High elbow while lying on the edge of the pool”. It’s help to improve the technique of the pull underwater.

Using a high elbow position while lying on the edge of the pool is a technique often employed in swimming drills to improve stroke efficiency, particularly for freestyle and backstroke.

Freestyle (Front Crawl) High Elbow Drill

Lie on Your Side:

Lie on your side on the pool deck with your legs in the water. One arm should be extended forward in the water, while the other arm rests on the deck.

High Elbow Position:

Focus on keeping your elbow high as you simulate the pull phase of the stroke. Your forearm should be vertical, and your elbow should be higher than your hand.

Engage Core Muscles:

Use your core muscles to maintain a stable body position. This helps replicate the body position you’ll have in the water.

Slow, Controlled Movements:

Slowly simulate the underwater pull, keeping your elbow high throughout. This helps build muscle memory for maintaining a high elbow during your actual swim.

Repeat:

Practice this drill on both sides to ensure balanced muscle development and technique.

Here’s how you can practice this:

Lay down on the edge of the pool. The shoulder hangs over the edge of the pool.

You extend your hand forward and begin pull with high elbow.

Hand facing back.

Do the pull and keep your hand close to the wall of the pool. That’s helps you to keep the correct position with high elbow of the hand during the stroke.