How to Use a Pull Buoy to Improve Front Crawl Technique

The pull buoy is a simple yet powerful training tool for swimmers looking to refine their front crawl (freestyle) technique. By isolating the upper body and providing added buoyancy to the hips and legs, a pull buoy allows swimmers to focus on stroke mechanics, body alignment, and arm strength—all crucial elements for a smoother, more efficient front crawl.

In this article, we'll break down how to use a pull buoy effectively, what common mistakes to avoid, and which drills can help maximize your front crawl development.

🧠 Why Use a Pull Buoy in Freestyle Training?

The pull buoy fits between the thighs (or ankles in advanced sets) and prevents your legs from kicking. This shift in focus helps swimmers:

• Improve arm technique and feel for the water

• Maintain proper body position and streamline

• Build upper body endurance and pulling strength

• Minimize drag caused by sinking hips

• Increase stroke awareness and rhythm

It’s especially beneficial for beginners learning balance, as well as competitive swimmers refining details in stroke timing and catch.

🏊 How to Position the Pull Buoy Correctly

✔️ Standard Placement:

• Place the buoy between your thighs just above the knees

• Keep it snug, but don’t squeeze too tightly

• Let your legs stay passive—no flutter kicking

✔️ Advanced Placement:

• Place it between your ankles to challenge balance and core stability

• Requires strong core engagement and better body control

✅ Start with thigh placement until you’re confident in balance and alignment.

🔁 Best Pull Buoy Drills for Front Crawl Improvement

🔹 1. Pull Only Freestyle

Purpose: Isolate upper body and build arm enduranceHow to Do It: Swim freestyle without kicking, using the pull buoy to keep your hips elevatedFocus On:

• High elbow catch

• Clean hand entry

• Strong follow-through past the hip

✅ Great for reinforcing muscle memory in the pull phase.

🔹 2. Catch-Up Drill with Pull Buoy

Purpose: Improve timing and coordinationHow to Do It: Touch your hands together in front after each stroke before pullingFocus On:

• Streamlined reach

• Controlled tempo

• Consistent head position

✅ Helps correct short or rushed strokes.

🔹 3. Paddle + Pull Buoy Combo

Purpose: Increase resistance and power during pull phaseHow to Do It: Use hand paddles and a pull buoy togetherFocus On:

• Pressing against the water with forearms

• Keeping wrists firm

• Full stroke extension

✅ Builds strength while highlighting stroke inefficiencies.

🔹 4. 3-5-7 Breathing Pattern with Pull Buoy

Purpose: Enhance breath control and streamlineHow to Do It: Swim while breathing every 3, 5, or 7 strokes using a pull buoyFocus On:

• Smooth exhalation underwater

• Core tension and head stability

• Rhythm under limited oxygen

✅ Develops aerobic efficiency and composure.

🔹 5. Ankle Pull Buoy Drill

Purpose: Improve core engagement and horizontal alignmentHow to Do It: Place the pull buoy between your ankles and swim freestyleFocus On:

• Keeping the hips and legs high

• Eliminating swaying or sinking

• Stable body line through the core

✅ Advanced drill that forces technical precision.

❌ Common Pull Buoy Mistakes to Avoid

• Over-squeezing with the legs: Can create tension and poor alignment

• Arching the back: Leads to sinking or drag

• Relying on the buoy too much: Don’t skip kick sets—balance your training

• Dropping the elbow during catch: You’ll miss propulsion if you "slip" water

💡 Use video feedback or coach cues to spot these habits early.

🧩 Integrating the Pull Buoy into Your Routine

Use the pull buoy strategically—not just as a crutch, but as a training enhancer.

Sample Set:

Warm-Up:

200 Swim / 100 Kick / 100 Pull

Main Set:

4x100 Freestyle with Pull Buoy (focus on form)

4x50 Catch-Up Drill with Pull Buoy

4x25 Pull with Breathing Pattern 3-5-7

Cool Down:

100 Easy Swim, Mix Pull and Kick

🏁 Final Thoughts

The pull buoy is more than a flotation aid—it’s a focused tool for mastering the finer details of your freestyle. Used correctly, it can help you refine pull technique, body line, breathing rhythm, and upper-body strength. Add it to your routine with purpose, and you’ll see noticeable improvements in your stroke efficiency and race performance.