Former USA National Team member, Coley Stickels, feels that most drills soon become stale to the swimmer and lose their effect. In order to keep swimmers’ interest, coach Stickels presents the “Retraction Drill” which teaches the proper motion to initiate the high elbow catch position while using paddles, a snorkel and fins.
The Retraction Drill
In this drill, the paddles are not put on but held in an overgrip position with the hands gripping the leading edge of the paddles. Pushing off from the wall, the catch arm is extended in front with the recovery arm overhead with the elbow bent. The pulling arm then pulls through the high elbow catch and stops while the recovery arm taps the water at its entry point and then both arms retract to their starting position without pulling through a full stroke. This is followed by a full stroke and then repeated on the other side.