Early Vertical Forearm (EVF): Why It's a Game-Changer in Freestyle

Author

Aiden Villareal
April 29, 2025

If you’re trying to level up your freestyle, mastering EVF might be the biggest unlock you’re missing.
Most swimmers think they're pulling water correctly, but without an Early Vertical Forearm, you're leaving a lot of speed and efficiency on the table.

Let's break down why EVF matters and how to start fixing it

What is Early Vertical Forearm

EVF means getting your forearm vertical early in the underwater pull phase.
Instead of pulling with a straight arm or dropping your elbow, you anchor your forearm and hand against the water quickly, creating more surface area to push back.

Why it matters:

  • It catches more water early

  • It generates propulsion faster

  • It reduces drag from poor body positioning

Think of it like turning your forearm and hand into a giant paddle, the earlier you set it, the more water you move

The Science Behind It

Research on elite swimmers shows a clear trend:

🏅 Swimmers with earlier forearm angles create more consistent propulsion throughout the stroke cycle
🏅 Studies found that a quick vertical setup correlates with higher peak speeds during sprint efforts
🏅 Poor EVF technique often leads to a "slipping" pull, wasting energy and reducing distance per stroke

In simple terms: If your hand and forearm aren't pressing water backward, you're working harder for less speed.

How to Improve EVF

✅ Focus on the catch first, not the pull
Right after entry, think about setting the hand and forearm into a strong, vertical position

✅ Elbow always stays high.
If your elbow drops underwater, you lose leverage. Aim to keep the elbow closer to the surface during the catch phase

✅ Drills that help:

  • Single Arm Freestyle Drill: Focus on one side at a time.

  • Sculling Drill: Teaches feel for the water during the catch phase.

  • Fingertip Drag Drill: Reinforces high elbow recovery that leads into better EVF underwater.

Need Personalized Help?

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➡️ Ready for a custom game plan to swim faster? Check out our virtual coaching packages here:

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With 40+ years of coaching, we help swimmers unlock their potential with personalized coaching and cutting-edge training. Our programs are designed for rapid progress, so you can reach your goals faster than ever.

An Early Vertical Forearm isn't just for elite swimmers, it's the foundation for anyone who wants to swim faster with less effort.
If you're serious about improving your freestyle, EVF should be a top priority in your training.

Stay fast,
The Swim Trident USA Team

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