One-arm Freestyle - simple swim drill for hip rotation
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- Опубликовано: 25 июн 2022
- One-arm freestyle is probably the best drill to activate your hips in your swimming. Great for any type of swimmer, you can do this drill with one arm held outstretched (easier), or one arm held at your side (more challenging). Same as any practice, deliberate intention is the main goal.
Watch this video, give it a try, and let us know your feedback on IG or in the comments below!
All gear used in these videos is from Finis (bit.ly/3A4fThx) - use code FREESTYLETRI for 20% off. 
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Good video. I’ve been having shoulder pain after a month straight of daily swimming. Going to reset a week and work this into a routine.
I’m thinking of trying this style. I have Erb’s palsy in my left arm and i can’t use it like a regular swimmer
super!
Very good vidéo.
Nice video! Yet like many other videos that mention "hip driven", the demonstrations seem to just show normal rolling of the body. So I experimented. Note I'm a newbie swimmer. I am probably missing some subtle point.
Drill: I used a centre snorkel and a single fin. Most importantly I exaggerated the hip movement. With my arm in the catch diamond position, after the slight down kick of the leg, I would rotate the hip only, after the hip starts rotating I do the pull phase of the arm stroke which is accomplished with the upper body rotating. A corkscrew attempt. Very light power is used, enough to indicate core is being used (lats). This is just to develop the pattern in the nervous system. Hundred yards with each arm. The snorkel lets one stay under water and go slow, so focus is easier to manage.
I don't know if this will help, but I probably will have a very sexy hip rotation dance move.
Edit:
'Serepe effect' is the term I was searching for.
I will definitely practice this in the pool today!
It is mechanically/physically impossible for the hips to drive the body rotation. Any ground sport that uses body rotation, the rotation starts at the feet, goes through the hips, and then out through the fingers. A baseball swing, golf swing, martial arts punch, and a baseball pitch are good examples. You either start with the feet anchored or step into the action. The purpose is to send max effort out through the shoulders and hands. The reason this is impossible in the water is that there is nothing to anchor your feet on to generate the rotation. Also, with swimming, there is a bit of 'throwing' your arms forward, but the main action of swimming is the pull, not the push out away from your body. Watch any swimmer whose kick is properly linked to their arm motion in long axis strokes, and the pulling arm engages first, and the down/front side kick happens when the arm gets to about 1/4 of the way through the pull, which correlates to the 'power' part of the pull, which is at about 45 degrees through the 180 degree arc of the arm pull.
I never liked the one arm pull drill. I prefer the catch up freestyle by far. One other thing I prefer for a long axis stroke is the old over arm side stroke, but I dropped the scissor kick and went to the flutter kick because it is much faster. OAS is a long axis stroke, and one length of the pull, I swim with one arm over the top, and the next length I swim with the other arm on top. This is kind of a 1 arm drill.
I think pulling "straight back" compromises shoulder health; & slight "s curve" allows one to medially rotate upper arm (to position "high elbow"), thus better positioning one to pull strongly back....
Love this drill. 1 question though... When I do it (opposite arm by my side) I feel like I lose momentum and don't glide very well so it feels a bit stop start. Is this right or am i not doing something correctly? Not rotating enough? I pull through and move quite quickly but as my arm recovers I slow right down
You are totally right to feel yourself slow down. The trick is to limit HOW MUCH you slow down by 1) giving a good, hip-driven pull, 2) kicking (small and tight) through the gaps where you have nothing else to propel yourself, 3) keeping your head and body moving through as tight of a hole as possible ... out of those, number 3 makes the biggest difference so try it with a snorkel and keep your head still. Then incorporate breathing when you've mastered that.
Thx for the video! However, he isn't rotating evenly.
My left arm is absolutely crap. Does anyone else experience what can only be described as a lack of proprioception in one arm? Honestly my left arm is like a bit of wet spaghetti.