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Sprint Training Antalya Clinic 2014

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Page 1: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Sprint TrainingAntalya Clinic 2014

Page 2: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

The Foundation

Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal Development

Flexibility / Control and development of breathing patterns Mental balance and physical recovery

Develop Specific Methods as Athlete Matures

Page 3: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Determining A Road Map

Multi Faceted Swimmers will have healthier and longer careers

Prepare your athletes to perform in multiple events

Develop a solid Middle Distance multi stroke base

Beware the TALENT – make sure not to be blinded by it

Page 4: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Numbers

665 days to Olympic Games Rio 2016

327 days to FINA JR WC Singapore 2015

296 days to FINA WC Kazan 2015 256 days to European Games Baku

2015

Page 5: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Important Numbers

Amaury Leveaux 21.25 2009 21.38 2008 47.76 2008 44.94 2008 1:46.54 2008 3:48,99 2008 8:08.02 2012 15:36.92 2012

Page 6: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Aerobic Development = Success at International Sprint Events

Michael Phelps 47.51 2008 1:42.96 2008 Jim Montgomery 1976 Rowdy Gaines 1984 Matt Biondi 1988 Alexander Popov 1992, 1996, 2000 Yannick Agnel 2012

Page 7: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Talent and Discipline

Through disciplined work and training the behavior and mental ability to exceed goals and outcomes in the short and long-term develops.

Jesse Vassallo and his life in California Yannick Agnel and his life in France Excellence is the portal where the adventure

begins at NBAC - from day one – NBAC promotes and lives by that philosophy

Bolles School – Mission Viejo – Dallas Mustangs – Club Wolverine

Page 8: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Talent and Work

"The artist is nothing without talent but talent means nothing without the work " Emile Zola

Page 9: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Focused Planning

As your athletes progress define their racing and training calendar

Emphasize RACING! In practice – at meets – outside of

the pool True Sprinters are racers – fastest kid

in the playground Every race is important

Page 10: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

National Federation – Athletes – Family - Coaches - Family

Define and understand exactly what it means to be a member of your club as well as the system of progress

Set certain parameters with your staff to transmit the same message

The better a Club gets the better our National Team The physical , spiritual and mental preparation of the

athlete is essential (make the world a better place on daily basis)

By becoming better from the roots up our athletes will triumph in their civic, academic , athletic and personal lives

Family

Page 11: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

The Message and the Map

Understand and follow the Map – National and Club Goals

It is important to combine the fundamentals of high performance work together with those issues of local and regional interest

Define the recipe that works best at home and allows your athletes to achieve mental and physical development from childhood to adolescence

The message as it addresses psychology and methodology of training within a Team must be the same at an early age through adolescence and the years of physical maturity

Page 12: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

TEAM

Caleb Dressel Video The TEAM prepares for the highest

quality competition Club lives for that moment Successful clubs always work to

exalt the National Flag at International Events

Club goals aligned with National Team

Page 13: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Motivation and Education

It is easy to follow the same road every day

Find new angles; awaken the creative force inside of you

Be willing to try new unchartered waters

Abandon routine Bring a high energy level to practice Read – Surf the Web - Seminars

Page 14: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Rewards

Projects to encourage motivation Cultural and Training Club / Travel to Beijing

Xing Hua University (USA vs Chinese philosophy )

Rewards for your good work, keeps them motivated

Prepare the Swimmers that represented the country to do even better.

View trips to train with the National Team as a privilege

Find new methods to encourage National Team members

Page 15: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Unify the Family with the Club

Different trips and rewards are simple methods

Find an opportunity to unify and educate families and team coaches to chase a common goal.

Define questions and discussion topics in physiology , nutrition and psychology

Clinics / art / videosTeach them the value of exercises like

Yoga , Pilates, Tai Chi and Ki Qong

Page 16: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Speed

Technique Drag Reduction Aerobic Capacity Flexibility Relaxation and Race Rhythm Efficiency Mental State Breath Control and Relaxation Tai-Chi Swim to Power Swim Incorporate these components every day

Page 17: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Technique

Maximum concentration during workouts since this variable is extremely important

Length of detailed practice Focus on Arms / Shoulders / Hips / Streamlines/

Kick outs Distance per Stroke and development of Speed Flexibility / Power Yoga and Tai Chi - mental,

spiritual and physical power Body Alignment / Allow for better use of Inertia Better navigation / hydrodynamics / streamlines

Page 18: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Practice Planning

7- 10 swimming sessions per week depending on athletes age and stage of development

4-6 dry sessions per week focused on core development, explosive components, mental training, flexibility

35k to 60K per week depending on key variables of age, mental disposition and goals

Fun sets that encourage racing in practice 4-6 times per week – let the horse run

Page 19: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

MD Training and Racing for Sprinters Develop the Aerobic Base

Middle Distance Training ensures a solid aerobic base and increases the volume of pure speed training that an athlete can tolerate while being able to recover efficiently

A strong aerobic component defines and develops the ability to compete more efficiently in 50-meter pool racing.

Page 20: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Sample Set

 Total 2.7K prior IM + ST + SP Paddles and buoy 8 x 100 @ 1:30 D1-4   swim 2 rounds of 4 x 50ez + 50 pace @ 200 goal time (SP goes 25 sprint all out

+ 25 drill perfect) 3 x 100 ez + 100 fly D1-3 (SP goes 25 sprint all out + 50

perfect free +25 sprint) take 2 minutes rest after the first round   fins and snorkel 6 x 150 @ 2:00 long and well balanced

Page 21: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Sample Set #2

2.0 K prior6 x 25 from a dive with 3lb weight belt +

flip and sprint streamline kick 25 under H2O

16 x 25 ez fish under H2O3 x 35 at 100 race rhythm/speed/breathing

pattern and DPS plus 165 ez technique and proper breathing in between each

20 minutes of ez technique plus 100 back painting the ceiling

Page 22: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Sample Set # 3

120 x 25 @ interval of choice 1- under H2O streamline ez kick 2- same with power kick 3 – under H2O streamline to flags

stroke /breath/2 strokes/ flip 4- 6 ez with perfect technique and

full exhalations through nose 600 ez kick

Page 23: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Speed and Race Rythm

Develop a strong aerobic foundation The optimal development of power and "pure " speed

varies so be ready to write down your observations Some athletes respond better between 17-35 day

periods of rest prior to top competition Always pay attention to the core, weight and flexibility When practicing intense speed allow for the body to

rest with technique recovery sets Sprint training must incorporate mental recovery. Practice " sprint pace " and " race pace " slow /

medium / fast / authentic rhythms = pure performance Know your athletes optimal DPS Coreograph races

Page 24: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Breath – Power - Spirit

The breath control is essential for the development of a great sprinter

Several options for sprinting Choose the pattern of breathing that you will use

in competition and practice it daily The athlete’s breathing pattern must be effortless

like a good habit with ease and certainty Breathing with the diaphragm dry / inhaling

through the nose and exhaling through the nose or mouth

Streamline training / weights / fins / slow / fast Breath and Meditation

Page 25: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Dwell on the Positive

Focus and visualize on the successful outcome of your preparation

MP and French relay in 2008 James Martone Expand the “I can” reduce the “I can

not” Swim like a GIANT Live the Dream and Meditate How did I make The Team better

TODAY?

Page 26: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Check The Ego at The Door Remember to adapt the teachings of others to

your personal reality; what may work in one club does not work in another

Let the common themes be the final guide Learn as much as possible through the duration

of your career Coach Urbanchek is always learning and is

always teaching Leave the Ego at the Door; it is one’s worst

enemy Never compromise what is best for your

athletes

Page 27: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

T30

The importance of the T-30 and how to use its values in order to design training = Urbanchek

Psychology of T-30 Swimmers are prepared physically and

mentally for swimming a test T-30 to a maximum level. They must prepare as if they were getting ready compete. It is a beautiful experience for all participants.

Keep Records and compare results over time

Page 28: Antalya Clinic 2014. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal

Study and Observe Everything

Study and observe all variables Keep records of what you practice daily Study and reflect on your observations every

season Be aware of what other coaches / dialogue with

them is super important Share your ideas and leave the ego at the door Plan your workouts and consult with your athletes Love accomplishes all, share it, let it guide you

and your intentions. If the spirit behind your actions is good you will never be in the wrong place even when you fail.