Catch and Throw

The Catch And Throw is an exercise designed to develop a sense of where to generate power. By timing the rotation correctly, you can support the pull-through from the torso. This engages larger muscles, such as the major back muscles and oblique abdominal muscles, allowing you to generate more power than relying solely on arm strength. Perform the rotation during the pull-through after the catch.
How to do it?
For this exercise, use one paddle on the hand. This exercise works best when you take your time per stroke, so using fins can assist with a good kick. Start with the paddle hand forward and the other hand along the hips. Rotate the hips to the side and place the paddle hand and forearm vertically under the elbow. Keep it in place and initiate the pull-through with the trailing arm. As it comes over the shoulder, continue pulling through with the paddle hand while rotating the entire body to the other side. Generate power from your oblique abdominal muscles. Execute a smooth stroke, finishing with the paddle hand at the front, ready to begin the next repetition.