FREESTYLE SLOW MOTION (GRANT HACKETT AND SUN YANG - THE ULTIMATE DISTANCE FREESTYLE STROKE)
Want to see what a near-perfect distance freestyle looks like? Sometimes, the best swimming lesson comes not from instruction, but from observation.
We're going to break down slow-motion videos of two swimming legends, Grant Hackett and Sun Yang, to serve as your virtual coaches. By studying exactly what they do, you can build a mental blueprint for a faster, more efficient stroke.
In This Article: A Slow-Motion Freestyle Analysis
- Grant Hackett: A Masterclass in Stillness and Power
- Sun Yang: The Ultimate High Elbow Catch
- Your Takeaway: Applying What You've Learned
- Frequently Asked Questions
Grant Hackett: A Masterclass in Stillness and Power
First, let's watch Australian Olympic champion Grant Hackett. This footage is from a 1500m race, the ultimate test of endurance and efficiency.
🎥 Slow-mo Video of Grant Hackett
As you watch, pay close attention to these key elements that make his stroke so effective:
- A Rock-Solid Head Position: Notice how little his head moves. It stays in a neutral position, and when he breathes, it's a quick, subtle turn. His goggles barely clear the water. He's sneaking a peek, not lifting his head.
- Effortless Relaxation: The key to distance swimming is looking smooth and relaxed, and Hackett is a master. There is no wasted energy, no fighting the water - just calm, rhythmic power.
- The Underwater Pull: Watch how he uses his entire forearm to catch the water up front. He anchors his arm and then pulls his body past that point, finishing his stroke all the way down past his hip.
Sun Yang: The Ultimate High Elbow Catch
Next, we have Sun Yang, whose stroke is a masterclass in hyper-efficiency. His defining feature is the incredible front-quadrant catch, also known as an "early vertical forearm" (EVF).
Pay close attention to how early he sets up his pull. It's simply amazing
🎥 Slow-mo Video of Sun Yang
As a top athlete, his EVF is textbook perfect. While most swimmers lack the shoulder flexibility and internal rotation to keep their elbow that high, studying him shows you what to aim for. The goal is to use your entire forearm as a paddle, and Sun Yang's technique is the gold standard.
(Of course, being nearly 2 meters tall doesn't hurt, either!)
Your Takeaway: Applying What You've Learned
By studying these elite swimmers, you can start to identify the gap between how you think you swim and how you actually swim.
Take one concept from these videos to the pool for your next session. Maybe you focus entirely on keeping your head still like Hackett, or perhaps you just try to feel the water on your forearm like Sun Yang.
This is how you turn observation into real improvement.
Frequently Asked Questions
What can we learn from watching elite swimmers like Grant Hackett and Sun Yang?
By watching them in slow motion, we can clearly see the key elements of a perfect freestyle stroke: a still, neutral head position, a relaxed recovery, and a powerful high elbow catch (early vertical forearm) that pulls a huge amount of water.
What is the correct head position for freestyle?
The head should be in a neutral position with your eyes looking down at the bottom of the pool. When you breathe, there should be minimal movement, with your head rotating just enough for your mouth to clear the water.
What is the key to an efficient distance freestyle stroke?
The key is to look smooth and relaxed in the water. Efficiency comes from eliminating unnecessary tension and movement, allowing you to conserve energy over long distances.
What is a 'high elbow catch' or 'early vertical forearm'?
It's a technique where the swimmer anchors their hand and forearm early in the underwater pull, keeping the elbow high. This allows them to use their entire forearm as a paddle to pull themselves past the anchor point, generating maximum propulsion.
Why is shoulder flexibility important for a good catch?
Proper shoulder flexibility and internal rotation are crucial for achieving an effective high elbow catch. Without it, most swimmers cannot position their forearm vertically in the water to grab the most water.
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