by Andrea-Lee Peters

Created on: January 29, 2009

Hand paddles are now widely used, just as fins for the legs have been used in training for years. Old training techniques had us doing many kick sets with fins on our feet to increase strength and speed, and now, with new training techniques, hand paddles are used in a similar way.

Through the use of hand paddles we are able to isolate and work more on the back, chest and arm muscles. These include the latissimus dorsi, pectoral muscles, biceps and triceps to name a few. By increasing the strength in these muscles, we in turn improve our speed, and gain greater distance per stroke.

As a swimming instructor and coach we always teach individuals the best techniques possible to make the art of swimming easier for them. One of these important pointers is hand and arm technique.

1. It is important when swimming to keep your fingers closed. By doing this you push the water more effectively, and no water escapes through open fingers, which in turn slows you down and makes your stroke less efficient. By wearing hand paddles we can work on this powerful pointer. The hand paddle is a flat attachment to the hand which ensures that you must push the water efficiently. There is no open finger option. You must use the power you have to push the paddle through the water, and if you understand this feeling as you swim it will enable you to achieve better technique.

2. Maintain high elbows if swimming front crawl. This creates a more efficient stroke. If you are dragging your hands through the water you are creating more drag and are much less efficient!

3. Ensure you have correct hand position. If this is a point you are struggling with then by using hand paddles you will feel where your stoke is going wrong. The paddles will emphasis where you falter and enable you to feel and correct more easily.

Many drills with paddles involve the use of not just the paddles, but also a pull-buoy. For those of you unsure what I am talking about, a pull-buoy is a foam flotation device that you place between your legs to enable them to float whilst you don't use them. Hence, this is a drill without the use of legs and purely concentrates on the arms. Pulling your body through the water with arms alone is difficult enough, but with arm paddles also is definitely increased difficulty.

If you choose to use hand paddles when training, then you will reap the benefits. Not only will you increase your muscle strength, endurance and speed, but also your upper body tone. By isolating the upper body muscles, building strength and using correct technique you can only improve your speed.

Overall Benefits of Hand Paddles include;

- Better technique.

- Better 'feel for the water'.

- Increased body awareness.

- More powerful arm stroke.

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