Fists Drill is a type of Sensitization Drill that can help a develop a better feel for the water. The surface area of your hands is greatly reduced when your hands are balled up in a fist, which forces the swimmer/ triathlete to focus on holding the water with their forearms. You may practice Fists Drill with any stroke, but in this post we are going to focus on Freestyle.
The athlete may hold their hands in a tight fist or a loose fist, depending on their level of comfort. The athlete can also practice by wrapping their hand around a tennis ball or wearing fist gloves. Fists Drill is a great drill to practice before swimming DPS (distance per stroke) or sprinting because transitioning from swimming with your hands in a fist to swimming regular Freestyle will make you hypersensitive to the amount of water you’re holding and naturally encourages longer strokes.
To swim Fists Drill: Freestyle
- Hold your hands in a fist and swim Freestyle exactly the same as you would if your hands were not in a fist.
Things to think about:
- Try to grab the water with your forearms when you start your catch.
- Make sure you have a high elbow during the catch and focus on your forearms.
- Keep your fists inline with your forearms at all times, i.e. don’t let your hand bend.
- Focus on having a steady flutter kick.
- Rotate evenly to both sides.
- You may wear fins, but they will detract from the amount of sensitivity you feel in your forearms because they provide so much propulsion.