How to Perform the Catch and Pull Phases in Freestyle Swimming

The freestyle stroke is the fastest and most efficient swimming technique, and its power comes largely from the catch and pull phases. Mastering these two phases is key to increasing speed, endurance, and efficiency while minimizing drag.

In this article, we’ll break down the catch and pull mechanics, common mistakes, and drills to improve your technique.

1. Understanding the Catch and Pull Phases

The Catch Phase

The catch is the moment your hand enters the water and prepares to generate propulsion. A proper catch ensures efficient water grip and sets up a powerful pull.

🔹 Key Steps for a Proper Catch:

✅ Extend your arm forward just below the surface

✅ Keep your elbow higher than your hand

✅ Angle your fingers slightly downward to "catch" the water

✅ Engage your lats and forearms for control

The Pull Phase

The pull follows the catch and generates forward propulsion by pulling water backward. The goal is to create a strong but controlled stroke without excessive resistance.

🔹 Key Steps for an Efficient Pull:

✅ Initiate the movement by bending the elbow (not pulling straight back)

✅ Create an early vertical forearm (EVF) to maximize water hold

✅ Maintain a high elbow throughout the stroke

✅ Push water backward, not downward

2. Common Mistakes and How to Fix Them

🚫 Mistake #1: Dropping the Elbow

❌ Leads to a weak catch and reduced propulsion

✅ Fix: Keep your elbow high and focus on an early vertical forearm (EVF)

🚫 Mistake #2: Straight-Arm Pull

❌ Creates excessive resistance and inefficient movement

✅ Fix: Maintain a bent elbow (90° angle) during the pull

🚫 Mistake #3: Pulling Too Wide or Too Narrow

❌ Pulling too wide wastes energy, while a narrow pull reduces propulsion

✅ Fix: Follow a "S-curve" motion, keeping your hands aligned with your shoulders

🚫 Mistake #4: Pushing Water Down Instead of Back

❌ Creates drag and slows you down

✅ Fix: Keep your hand angled backward, not downward

3. Drills to Improve the Catch and Pull Phases

1️⃣ Sculling Drill (For a Stronger Catch)

🔹 How to Do It:

✔️ Extend your arms forward and move your hands side to side in a small scooping motion

✔️ Focus on feeling the pressure of the water against your hands

🎯 Benefits:

✅ Develops water awareness and grip

✅ Reinforces a proper high-elbow position

2️⃣ Fingertip Drag Drill (For High Elbow Awareness)

🔹 How to Do It:

✔️ Swim freestyle while dragging your fingertips across the water’s surface during the recovery phase

🎯 Benefits:

✅ Encourages a relaxed high elbow

✅ Helps refine stroke mechanics

3️⃣ Dog Paddle Drill (For Early Vertical Forearm)

🔹 How to Do It:

✔️ Swim freestyle without recovering your arms—keep your hands in the water and focus on a bent-elbow pull

🎯 Benefits:

✅ Strengthens catch position

✅ Trains proper elbow and forearm alignment

4️⃣ Single-Arm Freestyle (For Pull Efficiency)

🔹 How to Do It:

✔️ Swim using only one arm while keeping the other extended forward

✔️ Focus on a controlled pull motion

🎯 Benefits:

✅ Improves stroke coordination

✅ Helps correct asymmetrical pulling

4. Strength Training for a More Powerful Pull

Adding dryland strength exercises can enhance your freestyle pull power:

🏋️ Lat Pulldowns – Strengthens lats for a stronger pull

🏋️ Pull-Ups – Improves overall upper body strength

🏋️ Resistance Band Rows – Develops pulling endurance

🏋️ Dumbbell Reverse Flys – Helps stabilize shoulder muscles

5. Final Tips for an Efficient Catch and Pull

✅ Keep your elbow higher than your hand during the catch

✅ Use an early vertical forearm for maximum propulsion

✅ Maintain a controlled, relaxed pull motion

✅ Focus on pushing water backward, not downward

✅ Use drills and strength training to refine technique

By improving your catch and pull efficiency, you'll swim faster with less effort and unlock your full freestyle potential. 🏊‍♂️💨