The hinge drill lets you practice the catch phase of the freestyle without pulling through. You can focus on the positioning of your hand and forearm only. Use a snorkel to isolate the movement. Fins are optional.

How to do it 

• Start kicking with both arms stretched out in front of you, hands are shoulder width apart


• Bend your elbow and bring the hand under your elbow with your fingertips pointing down. There should be a 90 degree angle in your elbow


• Without moving your elbow bring your hand back forward


• Repeat with the other arm

Focus points 

• Focus on the position elbow and hand, not on the propulsion


• Kick and breathe easily, keep a neutral head position


• Control the execution of the drill – don’t rush it

Coach tip

This drill requires a lot of repetition. Alternate with swimming freestyle with a snorkel, focussing solely on bending the elbow to get that catch position before pulling through. Eventually you should feel an increased feel for the water in your catch.