FLY Bending Elbow: Building the Stroke

Building Block: Side of Pool Drill



  • Lay on the side of the pool
  • Arm forward
  • Bent arm
  • Finish stroke
  • Lifting elbow
  • Recover


  • Allows the swimmer to see and feel the correct stroke out of the water
  • Coach can touch their elbow or wrist to correct
  • Slower progression so each swimmer gets to work on the part they struggle with


Building Block: Double Arm Drop


  • Arms at Position 11
  • Don’t move elbows
  • Drop forearm and hand under the elbow
  • Don’t kick
  • Do double arm drop drill


Building Block: 4 Point Lead Hand


  • Single arm stroke
  • Pausing at all 4 positions