Fitness
Fist Drill Freestyle
Fist drill freestyle closes the hands so the forearm must hold water—short technique repeats that expose weak catches before adding paddle load.
Fist drill freestyle swims with closed fists so the forearm and high elbow do more work—exposing reliance on a big hand paddle surface. Short 25 to 50 meter repeats at easy effort teach catch pressure without adding load.
Open the hand after each repeat and feel the fuller hold. Do not stack fist drill with heavy paddle main sets the same day.
Useful when athletes slip water despite large hand area.
Common questions
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How many fist drill lengths per session?
Often four to eight short repeats in warm-up or technique block—enough to feel forearm pressure without fatiguing shoulders before main sets.
Related terms
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