Understanding the Chicken Wings Drill
The challenge of this drill is swimming without the support of your hands, and it becomes even more difficult when you reduce your arm length—making your arms bend into short “Chicken Wings”. Because of this restriction, your shoulders and elbows have to come high out of the water in order to generate proper thrust. This forces the swimmer to engage core and upper back muscles differently than a standard crawl.
How to Perform the Drill
Follow these steps to execute the Chicken Wings drill safely and effectively:
Setup: Hook your thumbs at right angles into your armpit, keeping your fingers below your knuckles.Movement: Initiate a crawl stroke.
When performing the drill, you will notice that you have to swim with your elbows high, which naturally leads to a slower recovery phase. Since the restricted arm swing has to cover more distance, the recovery is hindered, which can cause imbalance in the water. This feeling of instability is exactly what we want!
Coaching Tips for Maximum Effect
To increase the effect and difficulty of this exercise, try incorporating these modifications:
- Use minimal or no leg movement (limbs can be kept relaxed).Perform the drill with no kicks during turns.
What This Drill Improves
This specific swimming drill is highly beneficial because it reinforces the need for longer, more powerful arm movements while swimming normally. In many ways, this exercise mimics swimming with fists or paddles, forcing a greater range of motion and strength in the shoulder girdle.
By mastering the Chicken Wings drill, you will:
- Improve your overall front crawl technique.Enhance upper body strength and endurance.Improve coordination between your core, shoulders, and arms.
Remember that consistency is key! Incorporating this drill into your routine will help build the foundational strength needed for faster, more efficient swimming.
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