Fist Backstroke swim drill

Idea of the drill

The main idea of the Fist drill is to practice the position of the forearm as it exaggerate the aspect of the pull strokes. The palm is one of the sensitive part of the body.

The fist drill is performed by the hand, therefore, when you clench your hand into a fist the palm support area decreases.

Since the palm support area has decreased, the speed of the stroke underwater becomes faster and you can feel the catch up of the hand using the forearm too.

1. Put on fins. Lie on your back with your arms straight on top, your face up and push off the wall.

2. During recovery phase hold your arm straight, arm and armpit above the water.

3. Clench your hand into a fist and hold it during the drill.

4. During the Fist drill keep your high elbow and use your forearm to catch up the water.

5. Maintain fast kicks.