High Elbow Recovery Technique and Drills

High elbow recovery is a freestyle phase in which the arm is bent above the water to achieve recovery and to ensure proper hand entry. 

Bending your arm in the recovery phase reduces stress on your shoulder joint and saves more energy than when extending your arm. 

The elbow should create about a 90 degrees angle before your hand goes in the water at a 45 degrees angle. And that goes with rolling your shoulders (as if you are trying to reach something with the arm in front while moving your other shoulder to the side as you prepare to lift your elbow). Rolling your shoulders helps you glide better and prevents shoulder joint injury. 

Teaching high elbow recovery may not be as easy as you think. Some swimmers who are used to stretching their arms to the side would find the high elbow recovery tricky. Beginners would find it even more complicated. That is why you need a plan with steps to let them gradually and safely learn that skill. Like the following example:

Side Kick High Elbow Drill

1. Dry land demonstration: Explain the arm motion outside the water first. Help the swimmer do it outside the water to feel the move of his arm. If you feel that he is doing it wrong, move his arm yourself and explain what he did wrong and how should he move his arm instead. 
2. Side kick high elbow: Kick your legs on the side while holding the board with one arm and keeping the other arm straight by your side, put your side arm above the water with your elbow first. Keep your elbow high all the time. Once all your arm is out, count till 3 and then put it back in water the same way it got out, by placing your arm straight by your side. Repeat that exercise on both sides.

3. High elbow counting: put your elbow high like in the previous drill. Count till 3 and then put your hand in the water as you rotate on your front. Pull your other arm, turn on the other side and repeat the same exercise. Always by counting till 3. Make sure to keep your arm relaxed when you count. 

4. High elbow without the board: Perform the same drill without the board. Touch your other hand instead with each stroke. Repeat on the other side too. 

5. Full Stroke: perform a full stroke without counting. Breath every 3'd stroke. Focus on the high elbow even when you are not on the side. 

There are some other useful drills to use like touching your shoulders with your fingers during the recovery phase. Or dragging your fingers against the water. Both those drills will help you to naturally raise your elbows high and relax your shoulders.