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FAVORITE DRILLS

FAVORITE DRILLS. WINNING SPIRIT RACING CAMPS IN YOUR OWN PO OL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU. FRIDAY B Camp guidelines and activities SR Race the Olympian- Fastfeet Descending AG Turns Stroke and IM - Contests

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FAVORITE DRILLS

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  1. FAVORITE DRILLS

  2. WINNING SPIRIT RACING CAMPS IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU FRIDAY B Camp guidelines and activities SR Race the Olympian-Fastfeet Descending AG Turns Stroke and IM - Contests Families “Be The Best You Can Be” slideshow SATURDAY SR Experiencing Training Categories SR Breakfast Olympians Fly AG Experiencing Training Categories B Olympians Fly Patterns-Underwater B Butterfly Skills Station Circuit SR Visualization/Relaxation Test and Drills AG Time Management - B Lunch - B UW Video taping-Salmon Run B 7 Starts - Breakouts - Exchanges Timed B Olympians Back Patterns-Underwater B Backstroke Skill Station Circuit SR Boomer Balance Drills - Sculling SR Teammanship/Values • - SR Relating Training to Goals Parents- College Scholarships/Recruiting Q and A – What Coaches and Parents Want Swimmers – Build Your Own Sundae Contest SUNDAY SR Beat the Clock Challenge Set SR Aussie Analysis (Tempo/Pulse/Time) B Games and Gimmicks B Olympians Breaststroke-Pattern- U/W B Breaststroke Skill Station Circuit AG Handling Stress and Clock Reading B Nutrition-Race Analysis B Games and Gimmicks B Lunch/Olympians Above Water B U/W Video taping-Salmon Run B Olympians Freestyle-Pattern U/W B Freestyle Skill Station Circuit SR Swim Faster Than You Can SR Q and A “Moving to the Next Level” Families Dinner “Everyone’s Important”

  3. INDIANA SWIMMING AGE GROUP ALL-STAR CAMP FRIDAY 5:20 Orientation – Animals Game Workshop: Relating Training to 400 m goals - prediction, pacing, converting SC/LC 6:20 Warm-Up – Coach Holly – 800 – 3 x BOB’s - 6 x 25 N/S-NB @ Rock Band/Race Horse- Proper use of the clock using 9 or 4 to drop and lane etiquette Test Set: Rocky Road teams 6 x 200 @ 5 relate to 400 m Kick Steelers 20 x 50 @ 50 (MISS: rest one but addone) Rock-Paper-Scissors – Relay Rundowns – Celebrations SATURDAY 8:00 Workshop: Relating Training to 200 m goals - prediction, pacing, converting SC/LC. 8:30 Warm-up Eric – 8 X 25 N/S @ Trivia Quiz (Clothing Stores) Test Set: Rocky Road tea ms - 5 x 100 @ 3 - relate to 200 m stroke Kick Phelps 50’s on 45-50-55 or 60 400 m Whistle Pulls (drop pull-buoy and sprint 25m) Streamlining – 5 streamlines – 15 m times – 6 second Relay - Crazy Strokes (P w/different K) – Celebrations 10:30 Workshop: Race Analysis of American Record How Olympians’ Train (see handout) Visualization Skills Survey and 7 Drills for Success 4:00 Workshop: Relating Training to 100 m goals - Teamanship 4:30 Warm-up Jennifer – 8 x 25 @ Rock Band/Race Horse Test Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m Recovery – 4 x 100 using 4 sculls Aussie Analysis – recording time, pulse, entries/50 Warm-Down – Over n’ Unders (3 x 3’s) 8:30 Workshop “Be The Best You Can Be” SUNDAY 8:00 Workshop: Relating Training to 800 and 1,500 m goals and American Records set 8:30 Warm-up Coach Brad – 6 x 25 @ Rock /Race Horse Test Set: Race the American Record 3 rounds of 4 x 50 @1 and Pull 2 x 100 @ 2 - Fastfeet Descending Set getting splits and 100 times. Recovery – 4 x 50 @ 2 using 4 drills for best event Beat the Clock T-shirt relays – PERFECT Rock Paper Scissors - Celebrations 11:20 Workshop: Olympians Underwater w/ Dartfish 2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’s Fastfeet Descending Distance 1500-800-400-200-100 Reese’s Pieces – 3 x 100 (10/25) @ A4 Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m NB/BO’s – Gators – Camp Awards

  4. 1. SWIMMER MUSTFAIL* 2.COACH MUST CRITIQUE3.SWIMMER MUST REFINE TO BECOME SKILLED or SWIM FASTER!The Talent Code

  5. THE TALENT CODEDaniel Coyle DEEP PRACTICE IGNITION TALENT MASTER COACHING

  6. HOTBED EXAMPLES • Tennis – Russia – 27 to 7 • Soccer – Brasil - futsal • Swimming – NBAC – Mission Viejo – STARS – 100’s – Virtual Club Championship • Baseball - Curacao • Singing – Ft Worth • Violin – New York • Artists – Italy • Skateboarding – California • Golf – South Korea…. • Art – Michaelangelo • Piano – Mozart

  7. STROKE DEVELOPMENT Use the word TRY Say the same thing MANY different ways to trigger understanding. CORRECT skills from warm-up to warm-down 1:1 during rest periods AND while swimming. Teach OVERCORRECTION – weird, strange, different, crazy, unusual to be RIGHT OVERLEARN: repeated correction for ONE WEEK for a NEW skill to become a habit. Create the TEAM progression, squad to squad, based upon the Senior Level coach’s plan Teach to learn to RACE not to train. Correct HAND positions for minimal resistance, maximum catch Teach Proprioceptiveness (Feel)and Pressoreceptivity (Anchoring) with rope climbing ARM PATTERNS are the same for all strokes and understood with manipulation or DVD. Create MENTAL PICTURES through dry-erase drawings, pictures, video, demonstrations, flip charts and refer to it during practice for one week.

  8. Teach using the whole method vs parts. Use parts to improve specifics with every swimmer knowing the 4 drills for 5 strokes to use on drill sets. Teach the Boomer Balance Drills for better streamlining, body position, comfortable stroke, pain-free joints, and control. Seek undisturbed water. REINFORCE skill change with a flashlight, mirrors, thumbs up, being demonstrative Make older partners responsible for YOUNGER PARTNER’S improvement Total Team Practice or Overlap 20:20 Wear a NEON GLOVE during practice coaching free from the side and strokes from the end. Get in the water with a mask and snorkel to MANIPULATE hands, fingers, legs and feet. Use a GEAR-HEAD CIRCUIT at least twice a week without swimmers knowing what day. TRANSFER OF TRAINING – dryland specificity DEVELOPS proper patterns-tubing/bench. Draw stroke pattern on deck with chalk.

  9. TEACHING SEQUENCE 1. Explanation 2. Demonstration – OMITTED!!! looking underwater… 3. Practice for Mastery - CRITIQUE 4. Evaluation 5. Reinforcement - IF CORRECT – Thumbs UP - Flashlight 6. Re-explain SIMPLY w/new words 7. Demonstration - 8. Practice for Mastery - CRITIQUE 9. Evaluation 10. Reinforcement w/flashlight, thumb, score, words, partner... 11. Continue until LEARNED…

  10. PROPRIOCEPTIVEFEELINGPRESSORECEPTIVEANCHORING

  11. BALANCING INTENSITY INTENSITY %/PRACTICE

  12. TONS OF THINGS TO TEACHDON’T KNOW WHAT TO DO? THERE ARE OVER 220 THINGS THAT DEVELOP SWIMMING ATHLETICISM with MILLIONS of OPTIONS on HOW TO HAVE THEM DONE! Work on skills every practice. Possibilities include BUT are not limited to; Strokes; 2 Fly 2 Backs, 2 Breast, 3 Free, with more variety with breathing patterns. Underwater kickouts; big-fast, small-fast, side-fast, big to small fast, Turns; 1 fly, 2 back, 2 breast, 3 free Starts; grab, fore-track, back-track, relay wind-up w/ foot forward, one-step, two-step, hop Finishes; Fly, Breast. Back , Free Breakouts; Free (feet/flags), Breast (Mid-pool or further), Back (K 10), Fly (K 10) IM turns; Fly-Back, 3 Back-Breast, 2 Breast-Free Breathing patterns; 3 Fly, Back, Breast, 4 Free, ????Race patterns (2331) Creative movements; Front flips, Back flips, Log rolls R/L, Surface Dive, Jumpees, Treading… Gear-Head Circuit; Forces development, correction and/or change at some 20 stations. Skill Drills-this adds about 100+ things to teach. “What Every Age Group Swimmer Should Learn” By Marc Boerner

  13. TEACHER EFFECTIVENESS “A child with an ineffective teacher will learn ½ as much the 1st year as with a good teacher.” “A child with an ineffective teacher THREE years in a row is likely never to catch up.” 1. Do YOU assess YOUR effectiveness regularly? 2.How effective are YOU and YOUR staff? 3. Are YOU helping new coaches become effective? 4.EVERY staff member MUST focus coaching on what the SENIOR coach WANTS swimmers to look like and teach skills and drills to get there!

  14. STROKE BUILDING • What percentage of your team that learns a skill the first time it’s presented? • Coaches must correct 1001 ways, SOMETIMES • Auditory learners – 25% • Visual learners – 75% • Kinesthetic learners – 90% • Use gear that forces proper or correct patterns

  15. “IS THIS WHAT YOU WANT”?

  16. TEMPO Courtney Misty 1.0 x 24 strokes = 30.9 1.1 x 20 = 28.3 Improve DPS-Pull p/b/t/c – 25 – 35 – 50 – 60 - 75 1.1 x 24 (?) strokes = (2.4 sec faster) = 28.5

  17. STROKE REPORT CARD NAME ____________________________________

  18. SCORE PRACTICES While swimmers are dressing after practice. Considerations: listening, trying, learning, … Catch them doing things right with a positive comment… Scoring: 1 – 10 on squad roster Color code: Magic Marker on roster RedNot very good YellowOK GreenReally good Post outside locker room or where parents pick-up the swimmers.

  19. CHECK STREAMLINING Warm-Up -Stand at backstroke pennant pole. No Freestyle or Backstroke kicks start or arms turnover before the pole. # improper streamlines at PENNANTS COUNT ‘EM! Tell them how many cheated. DO OVERS ! Phelps – 13.4 m in 200 Free WR Lochte – 19 sec for 41-100 Free and 47-100 Back 43 sec for 1:43 and 45 sec for 200 Back

  20. STARTS n’ STREAMLINING • 3 standing (grab, F track, R track) • 4 relay windup starts (set, step, shuffle, jump) • 5 streamlines -10 big-15 small-15 side-4 b/10 s, 10 s/4b) timed to decide what’s best. STATIONS Time swimmers to 15 meters (sub-7 seconds) 5. STONES – throw ‘em sit out and watch next pratice! 6 Six second whistle or laneline wrench on gutter 7. First to 15 meters – similar speed waves • Winners of 15 meters – champion of the day • Winning lane? – first to 15 M scores point for lane

  21. STREAMLINE STONES

  22. LAST SWIMMER SWIMMIN’ - Erase name off whiteboard if done incorrectly. See who listens? HARDEST “TEAM” DRILLS – for every swimmer? FLY – underwater recovery (timing kicks) BACK – vertical catch-up (kick hard for balance) BREAST – Wilke (Rt hand to Lf foot – switch 25’s) FREE – Proper front quadrant – (NOT catch-up) Every swimmer needs four PERSONAL “need drills” for each of the 5 strokes. PEER STROKE SET - 3 swimmers correcting

  23. GEAR-HEAD CIRCUIT • EQUIPMENT FLY BACK BRST FREE • Streamline Noodles X XXX • Therakickers X X • Clickers X X • V Kick-Tubes X XXX • Turn-tubes X X • Catch-Up Tubes w/bands X X • Parachutes X XX • Tech-paddles X XXX • Stroke-poles X XX • Starts (7 starts, 7 sec, contest) X XXX • Start Noodles X XXX • Bungee Paddles X XXX • Stroke Rope X XXX • Wheelbarrow Tubes X XXX • Scorecards X XXX • Stonehead X • Timed Turns X XXX • Olympians’ Starts, Strokes, Turns (DVD or VHS) X XXX

  24. GEAR-HEAD CIRCUIT SET-UPown side - min/station – under LL – leaders – storage - FUN LEVEL SEND-OFFS PURPOSE GRADE SCHOOL Tail wags the dog Stroke building MIDDLE SCHOOL 10 SR Stroke reinforcement HIGH SCHOOL + 50 ‘s @ 40 Stroke fitness

  25. USING A PACE CLOCK Send-offs; 0 (down on 9) and 5 (down on 4) Clueing; next wave to go yells out, “9” or “4” No Cheaters; early on teammates-late on self Timing; clock readers lead and help others with regular coach driven or take-home quizzes Lane Etiquette; touch target (not gutter) and move to left along laneline in a horseshoe, then back with leader in left corner to start next swim, no excuses for stopping before touching target.

  26. BOUNCE BOARDfor FASTER TURNS Butterfly n’ Breaststroke

  27. CATCH-UP W/BAND4 Freestyles – 16/20 – 43/60 – Back/Free

  28. TECHPADDLEStechpaddle.com

  29. SKIPKICKERSYellow for Age Groupers – Green for Seniors2’ piece knotted

  30. STREAMLINE NOODLES Ribbon Starts -Mid-pool or desired breakout point?

  31. BACKSTROKE NOODLE STARTS

  32. STROKE BELT

  33. BREAKOUT CONES Breaststroke Pull-outs

  34. SKILL SCORINGGREAT! BAAAAD!

  35. TEMPO TRAINERwww.finis.com • Improves DPS • Regulates turn-over • Reinforces desired pace • Maintains pace/25 • Free/Back – 3 entries • Breast/Fly – 2 head pops • 25’s @ 2.6 and 1.3 w/difference in count between odds/evens

  36. STROKE TUBING Theraband @ eBay hanspaddles.com

  37. WHEELBARROW TUBES

  38. RUBBER BANDS W/BUOY

  39. CLICKERS5/16th NUT

  40. HARTFIELD HARNESS

  41. KICKIN’ V’s

  42. TURNING TUBE

  43. TURNING TUBES

  44. ROPE-A-DOPEUse for Fly, Back, Breast, and Free (underwater w/ knots every 4 feet

  45. “chutes” or flower pots?

  46. OUTSWEEPER hanspaddles.com - Theraband @ eBay

  47. BALANCE POLE

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