How to achieve Early Vertical Forearm

Courtesy of FINIS, a SwimSwam partner. Featured image: Olympic Champion Anthony Ervin

BolsterPaddles-Single-Hero-LRFINIS is lucky to receive great insights from members of the swimming community. As the worldwide leader in technical swim development, FINIS regards coaches and swimmers as an invaluable source of collaboration and inspiration.

Brian Bolster, Head Coach of Osprey Aquatics in San Jose, CA is the perfect example of innovative product development for the purpose of even more innovative coaching. Coach Bolster wanted to tackle the issue of Early Vertical Forearm (EVF) and succeeded spectacularly with the development of the Bolster Paddles. The rigid surface of the paddle transforms the hand, wrist, and forearm into one pulling surface and encourages the swimmer to swim with a high elbow throughout the pull. The Bolster Paddles are also a great way to build upper body strength. The wide paddle design offers resistance throughout the pull and can be applied to all four strokes. Using the Bolster Paddles overtime will improve entry, catch technique, pull and recovery.

Incorporate the Workout of the Week below to implement the many benefits of the Bolster Paddles into your team or personal training this week.

Swim Workout of the Week

1 x 300 Warmup

8 x 75 (25 Freestyle, 25 Stroke, 25 Freestyle)

4 x 100 Streamline Kick on Back

4 Rounds with Bolster Paddles (1400 yards/meters)
3 x 50 Choice
3 x 50 Freestyle Drill
2 x 25 Freestyle, Build to FAST

2 Rounds (1500 yards/meters)
2 x 200 Freestyle (100 strong, 100 mile pace)
2 x 100 Freestyle (50 strong, 50 1000 pace)
2 x 50 Freestyle (25 strong, 25 500 pace)
2 x 25 Sprint

300 Cool Down

Total: 4500 yards/meters

Swim Training / Swimming News courtesy of FINIS, a SwimSwam partner.

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6 years ago

I see that the forearm portion of the paddle will help keep the wrist straight, but how will prevent swimmers from dropping their elbows? I’ve got several swimmers who drop their elbows but keep their wrists more or less straight, so I’m trying to figure out the utility of this type of paddle in that situation.