Over the past 13 years that I've been coaching, we've gone through dozen of drills to help teach the catch and pull. Recently we came up with a new drill called 'YMCA drill'. We've been using this in clinics and camps for the past year with great success.

We've found this drill is one of the simplest and easiest ones to help adults learn the four key phases of the catch and pull.

1. Start of the catch
2. High elbow catch
3. Power diamond
4. Hand exit

In this video I'll teach you how to perform YMCA drill, the common mistakes made and when to do this drill.

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