As a coach, one of the most common issues I see when analysing swim videos is a tendency for swimmers to press down or introduce lateral movement with the hand, instead of catching the water efficiently. This flaw seriously harms the pull phase and forward propulsion. Pressing down instead of back causes lift at the front of the stroke and often compounds existing drag issues from the hips and legs while lateral hand movements can induce ‘snaking’ and increase drag.
The judicious use of paddles can help both the swimmer and coach identify and correct these technique flaws. Note that we are not talking about using paddle work for building strength and power. Instead, the use of paddles should be specific and targeted to the swimmer’s stroke technique requirements. If the catch and pull mechanics are optimal then functional training of the back and lats will be achieved alongside refining technique. However, if the hand is too high in the catch or the stroke is too long due to pausing and gliding or overreaching then there is a risk of shoulder injury using paddles. Paddles may also encourage ‘pressing’ if the catch mechanics are misunderstood and this will feel like a ‘good catch’ to a swimmer with poor feel for the water.