Using Hand Paddles in Training

小臭贝

This week’s Speedo Tip of the Week comes from Al Wolstenholme, Ph.D., a member of USA Swimming’s Biomechanics Sports Performance Team and a National Team coach with the Upper Main Line YMCA. Wolstenholme offers some advice on using paddles in training.

Wolstenholme’s tip:
Paddles can benefit your swimming greatly. This is because paddles are possibly the best method of swimming-specific strength training. In the water, the size of your hand contributes to how much force is needed to move it. So, by increasing the area of your hand, you increase the amount of force you produce on the water.

When you shop for your first paddles, look for these three things: 1) a small size (about the size of your hand), 2) holes in the paddle (for the water to flow through) and, 3) comfort. The reason you should start with a small paddle is so that you can learn how to swim with them without having to apply too much force to the water. Once you are used to the smallest size, you can move up to bigger ones.

Slowly progressing through the sizes and working with your coach will combine to help prevent shoulder injury. The chief cause of most shoulder injuries is poor stroke mechanics. Swimming with paddles and poor technique can result in shoulder injury, but swimming with paddles and good technique usually does not. Have your coach watch your stroke (particularly under the water) for technique when you have the paddles on. If you swim with good technique, while slowly adapting to the size of the paddles and adding to the distance you train with the paddles, you should not have any problems.