The catch position is defined by the start and finish of the stroke
and is when the stroke is at its longest point.
the catch position is a fundamental area of the stroke.
which you will learn to read and control once you master your fluid freestyle.
After learning to kick comfortably at the surface of the water,
the catch position is a fundamental step
on your learn to swim journey.
To practice a catch position
start in a streamline position with one hand in top of the other
and your biceps behind your ears.
Slowly move your bottom arm under the water
until your arm is by your side.
Ensure your forearm is flush to the midline of your torso.
the position of the forearm on the torso is an indicator of stroke length.
If the forearm is not flush to the torso the arm is not 100% extended.
The forearm will only be flush to the torso when the arm is fully extended.
This rule will help for fluid freestyle.
because when the arm travels behind the midline of the torso
the torso tends to lose balance.
practising all your learn to swim exercises
with your forearm flush to the midline of your torso
will ensure you remain balanced and prepare you for fluid freestyle.
The position of your arm at the end of the stroke
may change during fluid freestyle
but we will discuss this in later videos.
Torso rotation is a fundamental part of freestyle.
It creates stability and more importantly supplements power.
Torso rotation can be added to your learn to swim steps
using the drills streamline roll and catch position roll, which we will cover here.
To practice a streamline roll start in a streamline position.
Place your hand's on top of each other with your biceps behind your ears.
Slowly rotate to hip 90 degrees.
The reason your body ends up on its side is due to hip rotation.
There should be no extra rotation from the shoulders, the legs, or the arms.
Once you are comfortable with a streamline roll you can then practice the catch position roll.
The catch position combines the drill of the catch position and streamline roll together.
To practice a catch position roll start with a streamline roll as described before.
As the torso rotates, gently bring one arm down by your side
until your forearm is flush to the midline of your torso.
Remember, all control comes from the hip rotation.
Once you are stable at the surface of the water you can then add the breath.
The rule of the breath is that all movement should come from the head
and the body the legs and the arms should remain in the same position.
To breathe, rotate the head 180 degrees
ensuring the position of the hips legs and arms remain the same.
The head should not disturb the torso.
Before and after each breath
always hold the catch position for five to ten kicks
to assess your stability and the technique of your kick.
Once you have learned the catch position roll you have mastered the pull phase of freestyle.
and the breath.
We will look at the recovery technique in our next video.
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