Step #2: The Catch

As far as the catch is concerned, as I said, people harp on the catch about how much knee bend should there be and how much ankle flexion should be seen. Should the knees be narrower? Should they be wide to be under the body? Should they be at the surface? it’s just fast talk in the stroke technical world. But at the end of the day, yes all those components do change the amount of water you can move. There are still really four key points to the catch position, and then within those points, you can kind of manipulate around them. But the first is a swimmer must externally rotate their hips, which is down here at arrow number four, the hip is externally rotated. And it’s also abducted away from the body. So you’re moving the legs out away from the body, as seen in point four. The second point is the lower leg, which externally rotates, so your tibia or shin doesn’t move but can rotate a little bit from side to side. That’s the way that it essentially allows your toes to point out, so you’ll see a little bit of lower leg rotation, which allows, step two, or point two over here where you can see the toes are angled as far away from the body as possible. And then number one is still that intense knee bend that we saw at the very end of step one happening, but now you’ve moved a couple of the lens differently, to set up for the catch. So the goal at the end of your catch position is to get the insides of your feet. This is the outside of the swimmer’s foot, but you want the arch and the insides of the feet up against the water, essentially so that they, when they start shifting backward, the insides of the foot pushes against the water just like our forearm does in every other stroke for our pull to move water behind the swimmer, so the swimmer can jump forward, so your leverage and everything that you get in the Breaststroke kick happens from the sides and a little bit of the top as you come around through the snap. So, the better catch like more leverage you can get from a swimmer by angling the toes out further, the larger the surface area you have to push against the water. So, ballet, people or people who usually do gymnastics and have very flexible ankles. This is why you hear a lot of people talk about how much can you turn your feet out because the more you can turn your feet out the larger the surface area, which means more water. The less you can turn your feet out, the lower the surface area, which means the least amount of water or a lower amount of water than the person who can do more.