12 February 2023

High Elbow Recovery in Freestyle Swimming

In swimming, as in other sports, small adjustments can lead to significant results. One key element is the elbow recovery phase in freestyle. Mastering this simple technique improves speed, endurance, safety, and efficiency. And don't be intimidated by the name; the high elbow recovery phase is actually easier than you may think. In fact, once you get the hang of it, you'll find that your swimming becomes more streamlined and enjoyable. In this blog post, I will explain the importance of the high elbow recovery phase, point out common mistakes that beginners make, and provide helpful drills to help you master the movement.

What is the High Elbow Swimming Technique?

The high elbow swimming technique refers to keeping your elbows higher than your hands during the arm recovery phase of each stroke until your hand enters the water. This technique allows for better catch and hold of the water, more natural arm movement, and safer joint alignment. All of these factors lead to increased propulsion and improved efficiency.

To perform the high elbow recovery, follow these steps:

1. As you pull your arm through the water, fully extend it behind you until it is parallel to your hip.

2. Slightly rotate your body so your extended arm gets closer to the surface. Keep your palms facing up.

3. Bring your elbow high up, moving your hand closer to your body and towards your waist, until your arm is fully above the water.

4. Your elbow should be higher than the rest of your body at this point.

5. Add a slight pause at the end of the elbow recovery phase.

6. Complete the stroke by bringing your arm forward and entering it in front of your shoulder.

Key points:

1. The elbow should be the first part of the arm to exit the water and the last part to enter.

2. The rotation of your body will help you gain the shoulder ROM needed to execute the elbow recovery safely.

3. Keep your hand relaxed and hanging during the recovery phase.

4. Lead the movement with your elbow, not your hand.

High Elbow Recovery Benefits

When it comes to swimming freestyle, one of the key techniques that can greatly improve efficiency and speed is the high elbow recovery. This technique refers to the position of the elbow during the recovery phase of the stroke, where the elbow is elevated higher than the hand.

1. Improved hydrodynamics

The primary reason for employing a high elbow recovery is to improve hydrodynamics in the water. By keeping the elbow high, the swimmer can reduce drag and maintain a streamlined position. This allows for a smoother and more efficient movement through the water, resulting in faster swim times.

2. Increased propulsion

Another benefit of the high elbow recovery is the increased propulsion it generates. By positioning the elbow higher than the hand, the swimmer can engage more muscles in the forearm and upper arm, creating a stronger pull through the water. This added power helps to propel the swimmer forward and generate more speed.

3. Prevention of shoulder injuries

Additionally, the high elbow recovery can help prevent shoulder injuries in swimmers. By keeping the elbow higher, the stress on the shoulder joint is reduced, minimizing the risk of overuse or strain injuries. This technique promotes a more natural and biomechanically efficient movement, reducing the likelihood of shoulder-related issues.

High Elbow Recovery Drills

If you already know how to swim crawl, mastering the high elbow recovery technique will be easy with practice. When I teach this skill, I like to use three main progressive drills. They work like charm every time.

1. Side Kick Elbow Raise

The first of my go-to drills involves holding a kickboard with one hand while swimming on your side, focusing on side kicks. As you rotate, you raise your elbow up, hold for a moment, then bring it back down. The goal here is to get comfortable with side kicking, body rotation, and learning the right way for your arm to exit the water, with elbow lifting first. It's a great drill for locking in that high elbow recovery technique while keeping everything smooth and controlled.

2. Fingertips Drag

Fingertip Drag is perfect for practicing the leading elbow skill once you've nailed the arm exit technique. Start by lifting your arm like you normally would, but this time, keep your fingertips just below the water's surface. As you continue the stroke, focus on dragging your fingers lightly across the water all the way through. It’s a simple but powerful way to lock in that high elbow without overthinking it

3. Head Tap

Once you have perfected the fingertips drag and your arm is accustomed to the correct elbow position during the recovery phase, it’s time to enhance your technique by performing the same high elbow movement, but now with your arm completely out of the water.

I always like to finish with the tapping your head drill, as it provides swimmers with the finishing touch they need to master this skill.

This method involves lightly tapping your head with your fingertips during the recovery phase, while continuing the movements you have already practiced in the previous drills.

After every tap, keep your elbow elevated until your hand fully enters the water.

Common Mistakes to Avoid:

Not extending your arm at the end of each pull.
Keeping your hand too far from your body during the high elbow recovery phase.
Using force to perform the movement (remember this is a recovery phase).
Leading with your hand, rather than your elbow.
Turning your head too much as you rotate your body.