Your stroke efficiency will drop if you don't catch the water right away. Our swimmers can all be a little more patient on their arm extensions so that they can get a great early catch and become a stronger and more efficient freestyler.
What is EVF (Early Vertical Forearm)?
To grip the maximum amount of water, it’s important to work on the pull phase of the stroke. By working on your pull, you can improve your overall stroke and efficiency in the water, swim faster, and reduce the chance of overuse injury.
The goal is to position your forearm as close to vertical as early as possible in the catch phase of the stroke to grab the most water as early as possible.
Rather than pulling straight down, it’s important to initiate the catch with the fingertips. By doing this, you will increase the surface area of your pull. Your forearm/arm has much more surface area than just your hand.
If you want to strengthen your pull, focusing on your catch is the best way to do it!
Steps To Achieve The "Early Vertical Forearm" Technique:
1) Smooth Pull
3) Fingertip Press
4) High Elbow
5) Early Vertical Forearm
The video above shows a very long and clean (no bubbles on the hands) extension with a beautiful early vertical forearm.
Watch and learn.