Last week I posted on different freestyle forms (see TOW April 29-May 5). While there are a variety of styles in freestyle, all should share one common trait – Early Vertical Forearm. Are you like me when you first heard that term? One big “HUH?” It really took me a bit to understand first what they heck the term meant, second, how I was supposed to apply “EVF”, and third, what the benefit would be to my freestyle.
Early vertical forearm – EVF – is actually simple to describe, and harder to attain. A simplified definition is that when your hand enters the water up front and begins to catch the water, you want your fingertips and forearm – as one unit – to go vertical. Your fingertips need to point down to the pool bottom. But, you want to hinge at the elbow! If you don’t, you are pulling through with your shoulder and not getting enough grab on the water. I like to think of my fingers, wrist and forearm as the main fulcrum in my pull. I bend at the elbow (or pretend my elbow is a hinge) to get that position early in my pull. That means my elbow stays high all the way through as my hand catches the water and pulls to my hip.
How do you know when you have achieved it? Well, ideally, with someone watching from underwater. Even so, you can feel the difference. When using EVF, I feel the use of my lats and the shoulder muscles near my arm pit. It feels as if I am vaulting over a barrel and my stroke definitely feels more powerful. I am able to cut my stroke count down by 1-2 strokes per lap when I do EVF properly. So there is your benefit! You will be more efficient in the water, taking less strokes per lap. That means it is good for all levels of swimmers – fitness, triathletes or pool competitors. An added benefit? Employ the proper muscles in your freestyle pull and you have a lot better chance of avoiding some serious shoulder injuries.
EVF is not a simple transition. It will take you a lot of practice time to train your body for the adjustment. To really grasp EVF, you need to watch different videos of swimmers using EVF, try it out yourself, and supplement that with some isometric exercises that strengthen the muscles needed for this action.
My suggestion is that you focus on some one arm swimming to start. Leave the non swimming arm up front, keep your stroke wide (remember – out from your shoulder – don’t cross into your center line). Try a 25 with one arm, really focusing on pointing the fingertips to the pool bottom while keeping the elbow high. Now try a 25 with the other arm. If you are like me, one arm seems to handle it easier than the other arm. A good visualiztion is to picture yourself paddling on a surfboard. The elbow can’t drop (because of the board) and your fingertips, wrist and forearm, all grab the water and push through to your hip.
After doing some 25s one arm, try a 50 swim where one lap you concentrate on the right arm, one lap you concentrate on the left arm. Just keep focusing on this and you’ll get where you need to be!
Here is a great write up and collection of EVF videos and drills that I found. If you Google “early vertical forearm” you’ll see quite a collection of materials.