antalya clinic 2014. areas of development for young swimmers technique! race preparation and aerobic...
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Sprint TrainingAntalya Clinic 2014
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
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
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
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
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
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
Talent and Work
"The artist is nothing without talent but talent means nothing without the work " Emile Zola
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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?
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
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
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.