Swim Training with a Pull Buoy

In this article, we’ll provide advice, drills, hacks and tips on the benefits of swim training with a pull buoy.

What are the benefits of swim training with a pull buoy?

Swim training with a pull buoy provides the swimmer with many benefits. These include,

Body position

Swim training with a pull buoy can help a swimmer achieve a more efficient body position.

• It helps keep the swimmer’s hips, buttocks and legs up to or just under the water’s surface, significantly reducing drag.

Stroke technique and upper body strength

• A pull buoy allows a swimmer to isolate their upper body for specific pulling training.
• This helps to develop a swimmer’s arm pulling technique, speed and endurance.
• Pull buoys also helps to develop their upper body strength and flexibility

A feel for the water

• A pull buoy can also help a swimmer develop ‘a feel for the water’.
• A feel for the water is the ability of a swimmer to place their hands and arms in the correct position, for optimum propulsion.
• This is developed through the consistent and persistent application of a series of correct swimming techniques

We have produced a related article on developing a feel for the water. Which you can view by clicking this link: a feel for the water.

Breathing

Many coaches introduce a pull buoy into many breathing drills.

• By eliminating the need to kick their legs, swimmers can focus on developing their breathing technique

We have produced a related article on freestyle breathing drills: an introduction. Which you can view by clicking this link: freestyle breathing drills

Used in combination with hand paddles

When used in combination with hand paddles, a pull buoy can be a very effective method of developing a swimmer’s arm and shoulder strength and flexibility.

• However, both coaches and swimmers should guard against their overuse.
• See considerations when swim training with a pull buoy below.

We have produced a related article on training with hand paddles. Which you can view by clicking this link: training with hand paddles.

Adding variety

Swim training with a pull buoy is a great way of adding variety to any training session.

• Pull buoys can be used for a variety of pulling based drills.
• See pull buoy drills below.

What is a pull buoy?

A pull buoy is an item of swimming equipment made from foam or other buoyant materials.

• They are an essential piece of a competitive swimmer’s kit.
• It is mainly used to isolate the swimmer’s arms for pulling training.
• Enabling the swimmer to develop their pulling technique, strength and speed.
• They are available in a variety of shapes and sizes.
• As a general rule the larger the pull buoy the more buoyant they are.
• Competitive swimmers tend to use smaller pull buoys.

How to use a pull buoy

When using a pull buoy, the swimmer should assume the same approximate body position as when they are swimming.

• A traditional pull buoy is shaped like a figure of eight.
• They often have a larger and a smaller section.
• The larger section provides more buoyancy.
• This should be the section that is lowest in the water when in use.
• The swimmer should place their pull buoy between their upper thighs.
• This will ensure that their hips, buttocks and legs remain up to or just under the water’s surface, significantly reducing drag.

Considerations when swim training with a pull buoy

High hip and body position

Using a pull buoy places the swimmer’s body and hips in an artificially high position in the water.

• Therefore, coaches should use a pull buoy to develop and strengthen a swimmer’s arm pulling technique, but it should not be used when developing a swimmer’s all-round stroke technique.

Overuse

Many swimmers find it a lot easier swimming with a pull buoy.

• This creates a danger of it being overused.
• Triathletes are susceptible to overusing a pull buoy, especially if they are swimming after a running or a cycling session.
• Overuse of a pull buoy can also place increase the risk of swimmer’s shoulder

We have produced a related article on swimmer’s shoulder: an introduction. Which you can view by clicking this link: swimmer’s shoulder.

Rotation

When performing freestyle and backstroke pulling drills, both the swimmer and coach should take note that using a pull buoy can restrict the natural rotation of the swimmer’s trunk and hips.

Undulation

When performing breaststroke, butterfly or underwater dolphin pulling drills, both the swimmer and coach should take note that using a pull buoy can restrict the natural undulation of the swimmer’s body.

Using a pull buoy between the ankles

Some coaches and swimmers place a pull buoy between their ankle.

• For some, this can help give them increase rotation and helps develop their core.
• A number of the leading swimming equipment manufacturers now produce specialist ankle buoys.

Pull buoy drills

Pull buoys can be used for a variety of pulling based drills.

• Listed below are some of our favourite pull buoy drills.

Pull buoy pyramid

Introduction: The classic arm pulling drill, a great way of developing and maintaining an effective arm stroke.

How to perform this drill: The swimmer performs this drill while using a pull buoy and swimming a ‘pyramid’ in 100m steps. i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).

• The swimmer places a pull buoy between their thighs and from a push & glide at the end of the pool, swims a given distance while performing a freestyle arm stroke only.
• Emphasis needs to be on a great technique, with high elbows on the recovery phase and a long, strong and controlled pulling action.
• Feet are in a pointed (plantar flexion) position.
• Once mastered, additional resistance can be added, by performing this drill with either hand paddles or clenched fists.

Pull with a pull buoy – builds

Introduction: An introductory drill to speed play which helps strengthen and develop the freestyle arm pull.

How to perform this drill: From a push and glide from the end of the pool, the swimmer starts pulling at 50% of maximum.

• The swimmer then slowly increases the speed of their pull over the distance of one length.
• Pulling with a high elbow on the recovery phase, to assist maximum stroke length
• The swimmer should be around 75% of the maximum at halfway and be close to reaching maximum arm speed as they approach the finish of the length. (see table below)
• Keep the progression to short distances, in sets of 2-4 lengths, as the emphasis of this drill is a great technique

Pull with fists and open hands

Introduction: A further arm pulling drill which can develop the swimmer’s ‘feel for the water’ by the introduction of an alternate clenched fist and open hand swimming.

How to perform this progression: For this drill, the swimmer can swim with or without a pull buoy.

• Swimmers should swim six arm strokes with clenched fists and six strokes with a normal open hand.
• Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.

Types of pull buoys

There are three main types of pull buoys. The traditional, the regular and the combination kickboard and pull buoy.

The traditional bull buoy

This pull buoy is seldom used nowadays.

• It usually consists of two separate round foam sections held together with a form of strapping.

The regular pull buoy

This the most common pull buoy in use today.

• It is usually a figure of eight or hourglass-shaped, with one end slightly larger than the other.
• They are usually made from one piece of foam or other buoyant material.
• As a general rule the larger the pull buoy the more buoyant, they are.
• Competitive swimmers tend to use smaller pull buoys.

Combination kickboards and pull buoys

Combination kickboards and pull buoys are designed as a dual function piece of swimming equipment.

• Although some swimmers prefer the combination kickboard and pull buoy, others prefer specialist pieces of kit.
• Those who prefer them, like the fact that it’s one less piece of kit to worry about.
• While others find that they are not as good at either function.

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Many of our swimmers use and recommend the FINIS foam pull buoy. They find this ideal for resistance training”. These come in two sizes, one for seniors and the other for juniors.

• Immobilizes legs to maximize the upper body
• Immobilizes legs and provides lift to help build upper body strength and increase focus on proper hip rotation.
• Aligns the body from head to toe and improves symmetry.
• EVA Foam provides durability and prevents skin irritation.
• Available in Adult and Jr. sizes; the Jr. size is ideal for swimmers with smaller legs or under the age of 12.

Many of our swimmers use and recommend the FINIS Pulling Ankle Strap. They find this ideal and comfortable for eliminating kicking when pulling.

• Completely eliminates kicking.
• Holds ankles together, shifting focus to build upper body strength.
• Universal size fits most.
• Ideal to where during pull sets.
• Great to pair with a pull buoy.

Takeaways

Swim training with a pull buoy provides the swimmer with many benefits.

These include,

• A more effective body position
• Stroke technique and arm strength
• Enabling a swimmer to focus on developing their breathing technique
• Can help a swimmer develop a feel for the water.
• When used in combination with hand paddles, a pull buoy can be a very effective method of developing a swimmer’s arm and shoulder strength and flexibility.
• Swim training with a pull buoy is a great way of adding variety to any training session.

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