Swimming
Freestyle with Pulling Ankle Strap
Freestyle with Pulling Ankle Strap is a swimming drill that holds your ankles together to prevent kicking. It challenges your arm pull and body position without help from your legs.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Fasten the swimming ankle strap around both ankles while supported at the pool wall.
- Push gently away from the wall with your arms extended ahead.
- Reach one hand into the water in front of you.
- Angle that forearm downward with your elbow closer to the surface.
- Press the water toward your feet until your hand reaches your hip.
- Bring that arm forward above the water.
- Alternate arm strokes without kicking for the planned distance.
- Grasp the wall to finish the length.
Form cues
- Exhale underwater; inhale as you rotate.
- Roll your shoulders and hips together.
- Keep your strokes smooth, not rushed.
Common mistakes
- Letting your legs sinkAdd a pull buoy between your thighs if you cannot keep your hips near the surface.
- Lifting your head to breatheTurn your face sideways with your body roll rather than looking forward.
- Crossing your hands inwardEnter each hand in line with its shoulder rather than across the center of your head.
Safety
Restricting your kick removes an important way to stay afloat, so fatigue or panic can create a drowning risk. Pulling against the extra drag from sinking legs can also overload your shoulders.
- Use this drill only if you already swim freestyle confidently, in a lifeguarded pool; never practice it alone.
- Use a purpose-made swimming ankle strap that does not constrict circulation, and practice removing it while supported at the wall.
- Start with a short distance beside a reachable pool edge rather than committing to a full length.
- Stop at the nearest support if you develop pain, cramping, breathing difficulty, or loss of control.
If you have shoulder pain or restricted shoulder motion, get advice from a physiotherapist before trying this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Pull Buoy (optional)
- Swim Pulling Ankle Strap
Sets and reps
- Sets
- 4–6
- Target
- 10–25 meters
- Rest
- 45 sec
Use an easy pace and track time without treating it as a speed target.