How to Improve Your Front Crawl Catch

The front crawl, or freestyle, is the fastest and most efficient stroke in swimming — but only if each phase of the stroke works effectively. One of the most critical elements for speed and power is the “catch” phase — the moment your hand and forearm engage the water and begin to pull.

Many swimmers lose valuable speed here by slipping through the water or failing to maximize propulsion. In this article, you’ll learn exactly how to improve your front crawl catch, with drills, tips, and technique adjustments to generate more forward motion with less energy.

🧠 What Is the Catch in Freestyle?

The catch phase is the first part of the underwater pull in freestyle. It begins just after hand entry, when your hand and forearm "catch" the water in preparation to push it back.

A good catch:

• Starts with the hand slightly below the wrist, wrist below the elbow

• Maintains a high elbow position (early vertical forearm)

• Creates pressure against the water to push the body forward

A poor catch leads to:

• Slipping water with little propulsion

• Increased drag

• Fatigue due to inefficient movement

✅ Keys to a Better Catch

1. High Elbow Position (Early Vertical Forearm – EVF):

   • Keep the elbow above the hand after entry

   • Rotate the forearm downward while the elbow stays up

   • Initiate the pull with the forearm acting like a paddle

2. Proper Hand Entry:

   • Enter fingertips first, shoulder-width apart

   • Avoid crossing over the midline

   • Extend forward before starting the catch

3. Maintain a Relaxed Recovery:

   • The better the recovery phase, the more control you'll have entering into the catch

   
   

🛠️ Drills to Improve the Catch

🔹 1. Sculling Drill

Purpose: Develops feel for the water and forearm engagementHow to Do It:

• With arms extended in front, scull your hands side to side in a figure-8 motion

• Keep wrists firm, elbows slightly bent✅ Improves awareness of water pressure and control

🔹 2. Fingertip Drag Drill

Purpose: Promotes high elbow recovery and proper entryHow to Do It:

• During freestyle, drag fingertips along the surface during the recovery phase

• Enter cleanly and extend before starting the catch✅ Reinforces body alignment and control into the catch

🔹 3. Catch-Up Drill

Purpose: Isolates one arm at a time to focus on catch mechanicsHow to Do It:

• One arm remains extended while the other completes the full stroke

• Emphasize slow, controlled catch and pull✅ Allows for deliberate catch correction

🔹 4. Paddle-Only Freestyle

Purpose: Adds resistance to focus on formHow to Do It:

• Swim using paddles without pulling too hard

• Maintain high elbow and catch shape✅ Strengthens pulling muscles and improves water grip

💡 Pro Tips for Success

• 🧠 Think “anchor then push” – Your forearm and hand should anchor in the water before driving the stroke

• 🦴 Engage your lats and core – Avoid pulling with just the shoulders or arms

• 🎯 Film your stroke – Underwater footage helps identify elbow drop or poor wrist position

• 🕐 Slow it down – Practice drills at a reduced speed to focus on precision

• 📏 Measure distance per stroke – A better catch means fewer strokes per length

🏋️‍♀️ Dryland Exercises to Support a Stronger Catch

• Resistance band pull-backs – mimic the EVF motion

• Plank with shoulder taps – builds stability and arm control

• Lat pulldowns and rows – strengthen the primary muscles used in the pull phase

🏁 Final Thoughts

Improving your front crawl catch isn’t just about pulling harder — it’s about pulling smarter. By focusing on technique, timing, and body positioning, you can increase propulsion, reduce fatigue, and swim faster with less effort. Use these drills and tips consistently in your training, and your freestyle will feel more powerful and efficient than ever.