Advanced Freestyle #5: Correcting a Cross-Over Hand Entry Advanced Freestyle S...

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Advanced Freestyle #5: Correcting a Cross-Over Hand Entry

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Advanced Freestyle Swim Lesson #5: Correcting a Cross-Over Hand Entry

This swimmer is demonstrating an optimal hand entry for freestyle. The hands enter the water on a line directly above the shoulders or
even a bit wider than the shoulders. The fingertips pierce the water and extend forward. The palm faces down on entry. This kind of
hand entry sets up the swimmer for an effective catch and pull, and will minimize shoulder issues.

This swimmer has whats called a cross-over hand entry. The hands cross over the centerline of the body. This causes a slight delay
before the hand connects with the water.

A crossover hand entry is almost always caused by an improper arm recovery. For example, its common to see a swimmer with a
high-elbow and narrow recovery, where the hand enters thumb first and palms turned outward. This can lead to shoulder problems if
not corrected.

One way to fix this kind of arm recovery and cross-over hand entry is to change the swimmer to an OPEN recovery. The hand will be at
its peak at the middle of the recovery and the angle of attack is from above. The hand entry is forward and down. The hand is driven
forward and down into the catch.

The best way to build a correct hand entry is to have the swimmer WATCH their hands. On the Look-and-See Drill, the swimmer
watches the path of their hands as they enter the water and extend forward.

The swimmer should be able to see both arms move forward, as if each arm is following two separate railroad tracks, about shoulder
width apart from each other.

After watching 4 to 6 strokes, the swimmer lowers her head to the correct neutral head position while keeping the arms extending
straight ahead.

It is extremely effective if a mirror is on the floor of the pool when she lowers her head. This way she can SEE if shes maintaining a
straight-forward hand entry with her head lowered.

If you dont have a mirror, it helps if you can film the swimmer from head on and SHOW them how theyre doing.

In addition, positioning techniques such as holding the head and directing the arms into the correct entry position can be very effective.

Here I gently hold her head as she takes a few strokes. If she hits my arm with her fingertips, she will be aware of her cross-over.

Here I am correcting the problem at its sourceat beginning of the recovery. By simply adjusting the position of the hand as it begins
to move forward during the recovery, I can set her up for a straight-forward hand entry.

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7 Comments Sort by Oldest

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Ana Luiza Ozorio Professora at Acqua Sports

Ex ceteb
Like Reply Oct 12, 2015 3:07pm

Jenn Girard
That's interesting that you think a crossover is caused by a narrow recovery.
I would have said that it was more likely caused by a straight arm recovery. I
find that swimmers more easily misjudge their entry when doing a wide
straight arm recovery and end up crossing over. I agree that visual feedback
and a 1 & 11 o-clock catch up drill is effective at correcting this though.
Like Reply Oct 12, 2015 8:37pm

Nenita Franck LOWELL HIGH SCHOOL SAN FRANCISCO

I've learned to correct this problem I had. Just thought that hands go to the
center always for a long time. I did learn to correct thru Go Swim.....thanks so
much.
Like Reply May 9, 2016 9:39am

Kostas Mpotopoulos Lancaster University

extremely helpful, very clear, very good video clip! Thank you very much!!!
Like Reply May 10, 2016 3:25am

Vlad Scepunov CEO & Founder at Personal Training for Personal Best
(PT4PB)
Thanks allot for great lesson!
Like Reply May 10, 2016 4:14am

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