YMCA Drill | Is This The BEST Drill To Improve Your Catch And Pull?

Over the past 13 years that I've been coaching, we've gone through dozen of drills to help teach the catch and pull. Recently we came up with a new drill called 'YMCA drill'. We've been using this in clinics and camps for the past year with great success.
We've found this drill is one of the simplest and easiest ones to help adults learn the four key phases of the catch and pull.
1. Start of the catch
2. High elbow catch
3. Power diamond
4. Hand exit
In this video I'll teach you how to perform YMCA drill, the common mistakes made and when to do this drill.
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[@EffortlessSwimming]

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[@heikkisanelma6625]

Hey mate, i've noticed one repeating problem with high elbow position drill and now with ymca -drill too... i do them with snorkle and its hard to stay on the surface on those drills, i have found away to avoid this effect in the high elbow drill, but today i tried ymca first time and it was bloody awful, expecially the power diamond position... i would submerge every time... really hard focus to core and trying to flex the spine helps this a bit...

[@heikkisanelma6625]

...but this correction makes me feel like my legs will sink alot...even with fins...

[@lakebum]

Very smart drill just 15 minutes and felt like a torpedo! Muscle memory works fast in this one many thanks!!

[@drewklein8716]

The "YMCA" drill is very helpful.

[@LegendJeff]

Wow I had a huge revelation with this drill, thank you. When I looked at my arms in the power diamond or phase C of ymca drill my elbows were behind me and dropped, but if I feel like I flare them up and forward, everything is in line with the power diamond. Tried this with free and wow so much better catch position and strength!

[@jm6734]

Tried the YMCA drill for the second time yesterday and this time I really got it. I have to say this is a very smart drill. Don't like doing drills and this is the first time I've really felt what a good drill can do. Have a good one.

[@soulywoly7070]

Drills will never work if you dont know why your doing the drill. Ive been told to do drills during swimming a lot but only when they fully explain why your doing it like him does it really help.

[@quentinadams9284]

Brilliant! I’ve watching a lot of freestyle videos lately and this one is really clear. Great job

[@marcclayton1486]

Awesome drill. Amazing how the power diamond creates lift.

[@RSarosdy]

This is a great explanation and a great drill. I'm one of those triathletes you mentioned who never had formal swim training as a kid and I definitely need this! Thank you!

[@tonyshihoutang6576]

This really help. I have tried each of these drills from front drill, catch , pull to push position.. making my freestyle moving forwards faster with effortless

[@Try_n_2Tri]

Excellent video. You have referred to this drill many many times and finally a complete break down of it. I AM DYING trying to get my catch sorted and will hit this tomorrow in the pool. Great channel and vid.

[@musaadfelton3909]

Sweeeeeeeeeet. Such an amazing way of explaining. I know that a swimming coach will always be recommended but I'm not learning to swim properly to compete. I'm just learning to become a better swimmer. So I don't even need a swimming coach. I watch you channel and skills and talents channel. And I'm improving sooooooo much just from watching the videos. Thank you. I highly appreciate the knowledge you are sharing. It's so selfless from you to give the information for free.

[@allezvenga7617]

Thanks for your sharing

[@ZEN8SwimTrainer]

Great drill! Love this 🙌

[@drewa1999]

Awesome tips, thank you! I wonder if it would be helpful to drill one arm at a time, since that's how you'd be ultimately using them in non drill mode..

[@sujstet]

awesome Brent

[@jorgedomenichini2812]

Muy buenos tus videos lo voy a practicar. enhorabuena saludos desde Madrid.

[@Cachoeira1986]

I'm inclusiding the YMCA Drill in my swim workouts and I feel I profit right from the start, ...just do it!! 🏊‍♂

[@MrLimitlessME]

Amazing vid! It would be way easier if you can point out what muscles are being activated on phase. Thanks Keep it up

[@Whatknotman]

Super. Will be trying this. Any remedy to work on the dropping extended hand while breathing?

[@trackie1957]

Fantastic. I don’t have fins or snorkel, but I should be able to do a few reps at a time, anyway.

[@ryand5580]

I have neither snorkel nor fins so I alternate arm and do it one arm at a time.

[@augustineva1909]

Good 👍👍👍👍

[@VStozhkov]

I guess the same drill can be use for butterfly stroke training? I am not sure about the fly stroke exit though but I feel like my power diamond is not good enough when I try swimming butterfly and this drill may potentially help to enhance it. Does it make sense?

[@myPPPLab]

right arm try glide if "off" ands are above shoulder

[@nkadu]

Eek! When I attempt this drill my torso sinks in the water in the high elbow catch phase and the power diamond phase. Any clues as to what I'm doing wrong?

[@martynjones4219]

Thanks for all the videos and tips, so helpful! I have a quick question regarding getting into that high elbow catch position: How should the arm and shoulder move to achieve the high elbow? I find a higher elbow possible if I use the shoulder more, rotate at the shoulder and almost shrug it, but I'm wondering if this is correct as I'm assuming it puts pressure on the shoulder. Other option seems to be allowing the upper arm to move out (from train track) as if doing a lat pulldown, the shoulder then seems to rotate more easily with less pressure but I'm not sure what is best. Thanks in advance and thanks again!

[@barbarastewart220]

Hi Martyn, I'm not certain if this message will get to, but here's hoping. I, too, have a query about the shoulder and protecting it from injury- I think my query is along the lines of yours. Here goes...... The Y position has the shoulder blade extended- see 4:02, the M position, the high elbow catch at 4:04 STILL has the shoulder blade extended, from what I can see on the video. On the transition to the C position at 4:25 I can see the shoulder blade being retracted and locked solid, in preparation for the high energy push phase. I guess the moral of the story is "Don't load your arm until you are at the C stage". Is this your interpretation also? Thanks Barbara

[@designdestinationbranding]

When you enter the power diamond should you simultaneously raise your shoulder to get the high catch ? I found that if I did I put extra strain on the front of my top arm (bicep?)

[@jeffmcmullen6759]

Hey Brenton .Thanks for this. ! Is there a particular make of snorkel that you recommend ?

[@EffortlessSwimming]

I like the Aquasphere MP snorkel

[@inakalimba9428]

After the power diamond , is it normal to get a slight increase of buoyancy and lift above the waters' surface tension ?.Also ,I get an increase in propulsion with the power diamond. I remember to Keep the wrists straight and shoulders relaxed, flexible ,ready for the next pull.. But, not so relaxed that the pull is laxy and doesn't starts close to the ear.The one drill I will use is the EXIT drill- (thumbs to sides-palms up.) ** THANKS FOR SHARING **

[@elizabethsabit3883]

Sir in recovery time/position do i need to relax my whole body including my support arm when taking a breath/ vice versa.

[@Ari-oz6cb]

Are the 4 positions the same on a sprint vs distance?

[@slobodanudarac5]

Could you recommend a decent snorkel?

[@prljf9623]

Is this similar to butterfly except for the exit?

[@nicpiali5157]

While implementing this drill I noticed the increasing water resistance down to a speed stop in the “power diamond” position! How does water resistance contribute to developing the right “catch &pull” automatism?

[@EffortlessSwimming]

the drag that's created during the power diamond will slow you down a lot! But that surface area will work FOR you when you swim and move through that position. So you're doing the right thing

[@piotrrostow]

Will it also work without snorkel and fins, with one hand maybe...

[@lumbarspine4637]

when ur face is in the water do you exhale through nose or mouth??

[@tc2333]

Where can I get those fins?

[@teigas84]

I will try this, but need to get some swimming fins first. Do you recommend swimming fins that work like a shoe or the ones with a strap and not closed like a shoe. I swim because my achillies tendon needs a break from moutain hiking. So starting to learn freestyle. Do you think one of the fins types are better than the other when thinking about not provoking the achilles? I enjoy your videos and tips.

[@EffortlessSwimming]

I like DMC Elite Fins

[@teigas84]

@@EffortlessSwimming Thank you 😎

[@timob12]

My catch and pull is pretty good when I use a snorkel, my issue is once i implement breathing into the equation my left arm drops and get little catch and pull on the side I breath , man I wish I could fix this issue.

[@DP-sh3nk]

Same here for sure. So different with a snorkel

[@timob12]

@@DP-sh3nk Just finished a lunch swim was ripping thru the water with my snorkel and actually felt like I had a clue all that confidence and delusion that I'm a half decent swimmer went away as I had to breath, ugggg I love and hate swimming :)

[@yichengguo1206]

Same here

[@emuseu2235]

This whole high elbow thing is killing me. I had a shoulder surgery and worked on building up my back muscles first.....but somehow I drag my left arm every time...the right arm just moves effortlessly....

[@EXPLORADVEN]

👍👍👍

[@richardsutherland9731]

How do I get the underwater footage of my swim?

[@llacius2391]

Water resistant camera or gopro, you can also put your phone in a sealed transparent bag and ask someone to film you underwater

[@patrickmcgough7315]

I notice this swimmer must be exhaling thru his mouth. Is that recommended, or a personal preference? I’ve read that doing so leaves residual CO2 in the tube to be inhaled on the next breath. Would exhaling thru the nose, mimicking the best non-snorkel technique, be better? I’ve tried both but having trouble establishing a rhythm - and keeping water out of my sinuses. I want to use a snorkel more to help with neck and shoulder issues. I’m getting better at bi-lateral breathing but also want to use a snorkel more.

[@JJBpilot]

I would say minimal effect at most.

[@sidagnesbriones389]

It seems that the high elbow catch is harmful to the shoulders.How do I avoid this?

[@Flowmada]

I don't think it is so long as you keep you initialize the catch with every distal joint lower than the next and pull thru with your lats until your arms are by your sides and you power your shoulder to finish and rotate out. But to be honest I haven't swam consistently in years so I don't know the latest studies

[@alexv033]

so, you think that there are no triceps phase of the pull?

[@dennismcgraw9659]

Thanks Brent

[@alexv033]

? :)

[@dennismcgraw9659]

alexv033 hey I’m sorry was not replying to you. Interesting comment though. Maybe they will answer.

[@EffortlessSwimming]

The triceps are used in the press phase at the back of the stroke

[@alexv033]

Thanks, so elbow is exiting the water without unbending under the surface? you think that the triceps carries a small amplitude and static rather than extending the elbow to the end

[@dannybowles6181]

elbows come back too far