Using the Vasa Ergometer to Freestyle swimmers have been lectured on the importance of the Early Vertical Forearm (EVF) for many years. Also known as High Elbow Catch, it is generally understood to be the ideal arm position needed to move most efficiently through the water.

The goal of the EVF is to quickly get your forearm into an upright or vertical position below your elbow BEFORE you begin to “pull” your elbow back. This will not only recruit the larger muscles of your back (latissimus dorsi), but it will create a much longer “paddle” translating into horizontal propulsion.

This is a relatively simple concept, but it can be difficult to master. The Vasa Ergometer and Vasa Trainer are excellent tools to help understand the positioning as well as develop the flexibility and strength needed for success.

If you would like to learn more about the fundamentals of the Early Vertical Forearm and High Elbow Catch from Coach Al Lyman, the links below are an excellent resource.