Mastering Early Vertical Forearm (EVF): Boost Speed & Prevent Injury in Every Stroke

Early Vertical Forearm (EVF) is a game-changing technique for swimmers aiming to boost speed, efficiency, and longevity in the water. This video breaks down what EVF is, why it matters for all competitive strokes, and how to properly train for it. By positioning the forearm vertically early in the pull phase, swimmers can generate more propulsion while reducing strain on the shoulders—a crucial factor in injury prevention.

The episode walks through the proper mechanics of EVF, from hand entry at a 45-degree angle to achieving a high elbow catch. Visual metaphors, like “reaching over a log,” help swimmers understand correct positioning. You’ll also discover powerful drills—such as the fist drill and catch-up drill—and learn how to use tools like fingertip paddles and pull buoys for targeted muscle engagement. Whether you’re a beginner or elite athlete, building your EVF through structured progression can transform your stroke and performance in the pool.

The concept of Early Vertical Forearm (EVF) is discussed, highlighting its significance for all competitive swimming strokes. EVF improves speed, efficiency, and reduces the risk of shoulder injuries by shifting stress to the lats. The episode outlines the steps to effectively incorporate EVF, starting with hand entry at a 45-degree angle and extending the arm in front of the shoulder. Swimmers are encouraged to aim for a high elbow catch, which optimizes traction in the water. Several drills and exercises, including the fist drill, catch-up drill, and the use of paddles, are recommended to practice and enhance EVF.

🏊 What is EVF?

• A key stroke technique where the forearm becomes vertical early in the pull, maximizing propulsion across all competitive strokes.

💨 Performance + Protection

• EVF boosts stroke efficiency and speed while reducing shoulder strain by shifting load to the lats.

🧠 Train Smarter with Visual Cues

• Use metaphors like “reaching over a log” to better understand and feel the high elbow positioning during the pull phase.

💪 Best Drills for EVF

• Start with fist drills to emphasize forearm control, then move to catch-up drills and equipment-based workouts.

🧰 Tools That Help

• Fingertip paddles and pull buoys enhance neuromuscular control, building muscle memory for proper EVF execution.

📈 Structured Progression = Results

• Practice with short 25s and 50s using varied drills to steadily develop and reinforce good EVF technique.

🚫 Avoid Common Mistakes

• Pulling too soon or not achieving vertical positioning leads to inefficient strokes and shoulder stress—train deliberately.

Highlights

• Definition of Early Vertical Forearm (EVF): An important technique applicable to all competitive swimming strokes.

• Benefits of EVF: Increases swimming efficiency, speed, and reduces shoulder injuries.

• Steps of EVF: Involves a specific sequence including proper hand entry, extension, and a high elbow catch.

• Visual Metaphor for EVF: Coaches often use the analogy of reaching over a log or barrel to describe the elbow positioning.

• Drills for Improvement: Includes the catch-up drill and fist drill as practices to improve EVF.

• Equipment Use: Swimmers are advised to use fingertip paddles and pull buoys to enhance neuromuscular engagement.

• Training Progression: A structured series of drills (including 25s and 50s) is outlined to progressively develop EVF.

Key Insights

• Injury Prevention: EVF reduces the stress on swimmers’ shoulders by transferring workload to the lats, thereby lowering the risk of injuries.

• High Elbow Catch Importance: Achieving a vertical forearm early is crucial for optimizing the surface area used to pull water, which enhances propulsion.

• Common Mistakes: Many swimmers do not naturally achieve a vertical forearm early in their strokes, risking inefficient pulls and injury.

• Body Mechanics: Swimmers training on land with drills that simulate the vertical catch can better understand the mechanics of their strokes.

• Use of Visual Aids: Practicing with physical objects like logs or barrels helps swimmers visualize and feel the correct forearm position.

• Performance Improvement: Engaging the entire arm rather than just the hands leads to a compounded effect on water traction, enhancing speed and effectiveness.

• Structured Drills: A systematic approach to drills (fist drill to paddles) is effective in progressively building the required strength and technique for a better EVF.

Outline

1. Introduction to Early Vertical Forearm (EVF)

   • Explanation of EVF and its importance

   • Applicability to competitive strokes

2. Benefits of EVF

   • Improved speed and efficiency

   • Injury prevention by offloading stress from shoulders

3. Steps to Achieve EVF

   • Hand entry and extension mechanics

   • Pressing fingertips down for a high elbow catch

   • Visual metaphor to exemplify elbow positioning

4. Drills for Practicing EVF

   • Catch-up drill variations

   • Fist drill to emphasize forearm engagement

   • Equipment recommendations (fingertip paddles, pull buoys)

5. Progressive Training Structure

   • Series of drills including 25s with variations

   • Importance of proper hand positioning during swimming

6. Conclusion

   • Recap of EVF importance and benefits

   • Call to action for viewers to provide feedback and subscribe