Slipping in Swimming: Understanding, Identifying, and Correcting This Common Flaw

What is slipping in swimming?

Slipping in swimming refers to an inefficient propulsive phase where the hand and forearm move through the water without effectively "catching" or displacing a sufficient volume of water backward, resulting in wasted effort and reduced forward motion.

Defining "Slipping" in Swimming

In the context of swimming biomechanics, "slipping" describes a common flaw in stroke technique where a swimmer's hand and forearm fail to establish a firm, stable purchase on the water during the propulsive phase. Instead of pushing a large, stable column of water directly backward to propel the body forward, the hand and arm slice through the water, allowing it to escape around the edges without generating maximal force. This phenomenon is analogous to a car tire spinning on ice – motion occurs, but effective traction for forward movement is lost.

Slipping significantly diminishes swimming efficiency, leading to:

• Reduced Propulsion: Less forward movement for the same amount of effort.
• Increased Energy Expenditure: More energy is wasted on ineffective movements.
• Slower Speeds: The swimmer cannot achieve their full potential speed.
• Increased Fatigue: Muscles work harder without proportional gains, leading to earlier fatigue.

The Biomechanics of Effective Propulsion (The Ideal Scenario)

To understand slipping, it's crucial to first grasp the mechanics of effective propulsion. Elite swimmers demonstrate a profound "feel for the water," which translates into maximizing the amount of water they can effectively pull and push. This involves a precise sequence known as the catch, pull, and push phases:

• The Catch: This is the initial phase where the hand enters the water and begins to orient itself to "grab" or "anchor" onto the water. The goal is to establish a large, stable paddle surface as quickly as possible.
• Early Vertical Forearm (EVF): A cornerstone of efficient propulsion, EVF involves positioning the forearm and hand almost vertically downwards early in the stroke, creating a large, continuous propulsive surface from the fingertips to the elbow. This allows the swimmer to apply force backward against a large volume of water.
• The Pull: With the EVF established, the swimmer pulls their body past their anchored hand and forearm. This phase is characterized by sustained backward pressure on the water.
• The Push: As the arm moves towards the hip, the final powerful push propels the body forward, ensuring maximal water displacement.

According to Newton's Third Law of Motion, for every action, there is an equal and opposite reaction. In swimming, the action is pushing water backward, and the reaction is the body moving forward. Slipping occurs when the "action" of pushing water backward is inefficient or incomplete.

Common Causes of Slipping

Slipping typically stems from technical deficiencies that prevent the swimmer from creating and maintaining an effective propulsive surface.

• Poor Hand Entry:
  • Thumb-first entry: Often leads to the hand slicing outwards instead of pressing downwards.
  • Cross-over entry: Hand crosses the centerline, making it difficult to establish an effective catch.
• Lack of Early Vertical Forearm (EVF):
  • Dropped elbow: The elbow drops lower than the hand, causing the forearm to point forward or downward at an acute angle, reducing the propulsive surface to just the hand. This is often called "pushing water back with your palm" instead of your entire forearm.
• Collapsed Wrist/Fingers:
  • Bent wrist (flexed): Reduces the hand's surface area and prevents proper water "capture."
  • Splayed fingers: Allows water to escape between the fingers, reducing pressure.
• Over-reaching/Over-gliding:
  • Extending the arm too far forward without immediately engaging the catch can lead to a pause or "dead spot" where no propulsion occurs.
• Insufficient Core Engagement:
  • A weak or disengaged core can lead to poor body rotation and stability, making it difficult for the shoulders and arms to generate power efficiently and maintain EVF.
• Poor Body Position:
  • Dropped hips/legs: Creates excessive drag and makes it harder to maintain a high elbow position and apply consistent pressure.
• Fatigue:
  • As fatigue sets in, swimmers often lose the precise muscular control needed to maintain EVF and a strong catch, leading to increased slipping.

Identifying Slipping in Your Stroke

Recognizing slipping can be challenging, as the sensation of water pressure can be deceptive.

• Visual Cues (Self or Coach Observation):
  • Boiling water around the hand: If the water around your hand and forearm appears turbulent or "boiling" instead of being smoothly displaced, it's a sign of slipping.
  • Lack of forward movement despite effort: You feel like you're working hard, but your forward progress is minimal.
  • Elbow drops during the catch: Observe if your elbow consistently drops below your hand during the initial pull phase.
  • Hand sweeps wide: Instead of pulling straight back, the hand might sweep out to the side or cross under the body.
• Proprioceptive Cues (Feel):
  • Lack of pressure on the hand/forearm: You don't feel a strong, consistent pressure against your palm and forearm throughout the pull.
  • "Empty" feeling: Your hand feels like it's pulling through empty space rather than pushing against a solid mass of water.
  • Arm feels like it's sliding through water: Instead of feeling like it's "holding" or "anchoring" to the water.
• Auditory Cues:
  • Excessive splashing or gurgling sounds from the hands/arms can indicate inefficient water displacement.
• Video Analysis:
  • Recording your stroke from underwater and above can provide invaluable objective feedback, allowing you to clearly see hand entry, elbow position, and the path of your pull.

Strategies to Correct Slipping and Improve Propulsion

Correcting slipping requires dedicated drill work and mindful practice, focusing on developing a better "feel for the water" and reinforcing proper biomechanics.

• Focus on Early Vertical Forearm (EVF) Drills:
  • Sculling drills (front scull, mid scull, reverse scull): These drills isolate the hand and forearm, teaching you to apply continuous pressure to the water. Focus on feeling the water on your palm and forearm.
  • Fist drill: Swimming with clenched fists forces you to rely entirely on your forearms for propulsion, dramatically highlighting the importance of EVF. When you switch back to open hands, the "feel" for the water is greatly enhanced.
  • Single-arm drills with focus on EVF: Concentrate entirely on one arm's catch and pull while the other rests.
• Improve Hand and Arm Pitch:
  • Practice maintaining a slight downward pitch of the fingertips during the catch, ensuring the hand and forearm act as a paddle. Avoid a flat hand or an upward-tilted hand.
• Strengthen Core and Rotator Cuff:
  • A strong core provides the stability needed for efficient body rotation and powerful arm movements. Rotator cuff strength supports shoulder stability, crucial for maintaining EVF. Incorporate planks, medicine ball twists, and external/internal rotation exercises.
• Optimize Body Position:
  • Work on keeping your head in line with your spine, engaging your core, and pressing your chest down slightly to elevate your hips and legs. This reduces drag and facilitates a better catch angle.
• Maintain Consistent Stroke Rate:
  • Sometimes, rushing the stroke can lead to slipping. Focus on a controlled, powerful pull rather than a high stroke rate alone. Use a tempo trainer if necessary.
• Utilize Feedback Tools:
  • Paddles: Small, finger-only paddles or larger hand paddles can help amplify the sensation of water pressure, making it easier to identify when you're effectively "catching" the water.
  • Snorkel: A front-mounted snorkel allows you to keep your head still and focus entirely on your arm mechanics underwater.
  • Video analysis: Continue to record and review your stroke to track progress and identify persistent issues.

The Benefits of a "Non-Slipping" Stroke

Mastering the art of effective water propulsion through the elimination of slipping yields significant benefits for swimmers of all levels:

• Increased Efficiency: You'll move further with each stroke, making your swimming feel less effortful.
• Reduced Energy Expenditure: Conserving energy allows you to swim longer distances or maintain higher speeds for extended periods.
• Improved Speed and Endurance: Direct application of force backward translates directly into faster swimming and greater stamina.
• Reduced Risk of Injury: A biomechanically sound stroke places less undue stress on the shoulders and other joints.

Conclusion

Slipping in swimming is a fundamental efficiency killer, but it's also a highly correctable flaw. By understanding the biomechanics of effective propulsion, diligently practicing targeted drills, and consistently seeking feedback, swimmers can transform their "slipping" stroke into a powerful, efficient, and injury-resistant movement. Dedication to refining your "feel for the water" is the key to unlocking your full potential in the pool.