12/08/2026
As we move into crawl week, let’s zoom into the importance of gliding, rotation and a high-elbow catch!
🏊♀️ Gliding & extension of the body.
Efficient front crawl starts with a long, streamlined body position whereby extending forwards allows us to make the most of each stroke and helps reduce resistance. We do not want to pause or “hang” in the glide, but instead to create length through the body while maintaining momentum.
🔄 Rotation.
Effective rotation in crawl comes from the hips and shoulders working together. Rotating smoothly helps us maintain a strong body position, further our reach, makes breathing easier and allows us to use the larger muscles of the body rather than relying solely on the shoulders and arms.
💪 High-elbow catch.
Once we’ve extended, we want to gain a strong catch which means to keep the elbow high while allowing the forearm to angle down, helping us to anchor the forearm into the water. Rather than simply pulling the arm down, we’re looking to catch the water and then push it backwards.
PLEASE NOTE - these tips are for swimmers working at a technique level aiming to achieve “effortless” swimming. ☺️💦
