Name
Freestyle Drill – 0, 2, 5 (Fists Progression)
Core Skill
Developing feel for the water and understanding how hand position affects propulsion in freestyle.
Who
Swimmers of all levels who want to improve their catch and pull mechanics. Suitable for age groups 8 and up, but can be adapted for younger swimmers with shorter distances.
What
A progressive drill where you swim freestyle in three equal parts: first with fists closed, then with only two fingers extended, and finally with a full open hand. The goal is to feel the difference in water resistance and learn how to use your hand effectively.
How
Swim 1/3 of the distance with fists (0 fingers), the second 1/3 with 2 fingers extended (e.g., index and middle), and the last 1/3 with a full hand. For a shorter version, do 6 strokes with fists, 6 strokes with two fingers, and 6 strokes with all fingers open. Focus on the sensation of the water against your hand and forearm. Notice how much more surface area you engage with an open hand.
Difficulties Instructors Might Face
Some swimmers may rush through the fists portion without actually feeling the lack of propulsion. Encourage them to slow down and notice how little forward movement they get with fists. Another common issue is swimmers forgetting to open their fingers gradually—remind them to make a clear transition at each stage. For younger or less experienced swimmers, reduce the stroke count to 3-3-3 to keep it manageable.
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