How to use them
Place the paddles on the palm of your hands, making sure your fingers are aligned with the top edges. Most paddles have adjustable straps to fasten around the fingers and/or wrist to keep them in place. Adjust them so that they are secure yet comfortable.
Paddles force you to perform the arm movement correctly, punishing any errors in trajectory or position. Their action increases water resistance during the pull, working all the upper muscles: arm, shoulder, back and trunk muscles. They also improve water feel, which is crucial for efficient swimming.
Note that they can have several sizes:
- Small paddles offer less resistance, best to work on technique.
- The big ones are more resistant and mainly used to strengthen the muscles of the upper body.
Paddles drills
Exercice 1 – Freestyle with paddles: Swim with paddles. This will reinforce the pull and push phase. Pay attention to the position of the elbow, which should be high, and make powerful movements.
Exercice 2 – Catch: One arm extended in front while the active arm makes a full movement. Perfect for working on arm coordination and movement symmetry.
Exercice 3 – with a pull buoy: Combine paddles with a pull-buoy to further isolate pull work and maximize upper-body strengthening. All your upper-body muscles will be put to the test.