BALANCINGBALANCINGTECHNIQUE AND TECHNIQUE AND

YARDAGEYARDAGE--

RESOURCESRESOURCES

YOUR TEAM?

SWIMMERS COACHES

GREAT TEAMGREAT TEAMA GREAT TEAMA GREAT TEAM

SWIMMERS

COACHES

BOOSTERS

TONS OF THINGS TO TEACHTONS OF THINGS TO TEACHDON’T KNOW WHAT TO DO?DON’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 freeStarts; grab, fore-track, back-track, relay wind-up w/ foot forward, one-step, two-step, hopFinishes; Fly, Breast. Back , FreeBreakouts; Free (feet/flags), Breast (Mid-pool or further), Back (K 10), Fly (K 10)IM turns; Fly-Back, 3 Back-Breast, 2 Breast-FreeBreathing 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 What Every Age Group Swimmer Should Learn” By Marc Boerner

PHASES OF LEARNINGPHASES OF LEARNINGLearning at each phase is ESSENTIAL for success at the next phase.

REQUIRES a long intensive process of ENCOURAGEMENT, NURTURING, EDUCATION, TRAINING.

ROMANCE PRECISION INTEGRATIONNOVICE AGE GROUP SENIOREarly Years (G.S.) Middle Years (Jr Hi) Later Years (H.S.)2-4 years 4-6 years Career ending

COACHES DEVELOP AND PROVIDECOACHES DEVELOP AND PROVIDELove of SportLove of Sport Skill MasterySkill Mastery Combine knowledge w/skillCombine knowledge w/skillFunFun Develop fitness Develop fitness IndividualityIndividualityEncouragementEncouragement TechniqueTechnique InsightInsightExplorationExploration Habit of AccuracyHabit of Accuracy Sport’s significanceSport’s significanceResponsibilityResponsibility Structured EnvironmentStructured Environment Teammates are committedTeammates are committedImmediate RewardsImmediate Rewards Work with Master Coach*Work with Master Coach* Work with Master Coach*Work with Master Coach*Learn work ethicLearn work ethic Parents sacrifice time and moneyParents sacrifice time and money Trains many hours a dayTrains many hours a daySelf-discipline Self-discipline Rec. swimmer to “swimmer’Rec. swimmer to “swimmer’

*A MASTER COACH: KNOWLEDGE NECESSARY TO OPTIMALLLY DEVELOP SWIMMERS *A MASTER COACH: KNOWLEDGE NECESSARY TO OPTIMALLLY DEVELOP SWIMMERS

MATURATIONAL IMPROVEMENTMATURATIONAL IMPROVEMENTDr. James HumphreyDr. James Humphrey

Late Maturers – smaller (ectomorphs) more likely OlympiansDon’t have control over biology – don’t punish them – KEEP ‘EM coming back for years.Involve in skill development programs.Create ways to experience success and improvement compared to themselves or other

Late Maturers.Post improvement scores Reward personal improvementWorkout results for themselves Skill development competitions

Self-consciousness impacts self-worth Be sensitive to boys’ self-esteem.Don’t let the lows get too low.

Early Maturers – taller, heavier, muscle (mesomorphs) Advantage in speed, power, and enduranceBetter regardless of skill Success breeds reinforcement and recognition until H.S. when only 25% are as successful.Frustrated when late maturers catch or pass them leading to ridicule.Drop-out around age 14 from lack of success and reduction in attention.Move up in competitions to experience defeat but practice with peers.Be sensitive to girls self-esteem.Don‘t let the highs get too high.

EDUCATE the EDUCATE the PARENTSPARENTS of BOTH GROUP FOR UNDERSTANDING, ACCPETANCE, ESTEEM of BOTH GROUP FOR UNDERSTANDING, ACCPETANCE, ESTEEM

READINESSREADINESSREADINESS FOR COMPETITON

Adult Model (TMTS)Socially, Psychologically, Technically, Physiologically

““Do you have a dog ?”Do you have a dog ?” Developmentally Appropriate Activities

Technique Meets Scoring Counting Entries/Strokes Strokes and TimesRacing finishes, Racing IM turns Tempo TrainersCelebrations-Scored Flip charts-White board 4 HOUR RULEDo-Overs-swimmer/team Skill Drills-scored Strategy CardsIntra-squad Relay Meets (placement) Single Age MeetsCompete by height Buddy (lanes) Score teammatesImitations-Olympians Last Swimmer Wins Do it RightFishing Lure Lookin’ Turn Eliminations Hardest DrillsRules Set Shifting Gear 25’s Jr Swim LeaguePeer Stroke WorkIMPORTANT for turning the corner on apathy OR “ mom made me come to practice.”

WHY SWIMMERS QUITWHY SWIMMERS QUITMichigan State University StudyMichigan State University Study

SWIMMERS PARENTSOther things to do Coach did not motivateNot as good as I wanted to be Coach paid attention to the best kidsNot enough fun Too much $$$ for the returnsPlay another sport Coach a poor role modelPressure from parents and coach No skill work or feedbackPractice was boringDisliked the coachTraining too hardNot exciting enoughNo teamwork

COACH AWARENESS AND SENSITIVITY INFLUENCES ALL OF THESE THINGS

GUIDELINES FOR AGE GROUP TRAININGGUIDELINES FOR AGE GROUP TRAININGAGE 7-10 11-12 13-14 15-OVER

PRACTICES/DAY 1 1 1 - 2 1 – 2

PRACTICES/WEEK 2 – 3 3 - 4 4 - 6 6 – 10 6 – 12

LENGTH/PRACTICE 45 Mn-1 Hr

1-1.5 Hr 1 – 2 Hr 1.5 – 2 Hr 1.5 – 2 Hr

YARDS/HOUR 300-500 1000-1500

1200-2500 1500-3500 2000-4000

SEASON LENGTH 8 – 9 Mos/Year 10 Mos/year 10 – 11 Mos/Yr

DRYLAND Other Sports FlexibilityCalesthenics

Tubing/Paddles Weights/TubingFlexibility

DISTANCES SWUM COMP/YEAR

10-25

Hrs # EV 50/100

Hrs # EV 100/200

Hr # EV 100/1650

Hr # EV

LOCAL 10 1.5 2 – 3 8 2 4 10 2 4 10 2 4 – 8

REGIONAL 0 0 0 7 4 4 10 6 5 10 6 5

NATIONAL 0 0 0 0 0 0 2 4 3 2 4 3

INTENSITY %/PRACTICE

AEROBIC >35 >60 >60 >50

ANAEROBIC 5 (Alactic) 10 (Alactic) >15 25

TECHNIQUE 60 30 25 25

BALANCING TECHNIQUE AND YARDAGEBALANCING TECHNIQUE AND YARDAGE

AGEENERGY/YDS

9 – 109 – 1025002500

11 – 1211 – 1235003500

13 – 1413 – 1440004000

15 – O15 – O50005000

AEROBIC(en 1-2-3)

35875

601800

602400

502500

ANAEROBIC(SP 1-2-3)

5 (Alactic)*125

10 (Alactic)*350

15600

251250

TECHNIQUE(EN 1- SP3)

*TEACH RACING

601500

301050

25 1000

251250

SEASONAL TRAINING BALANCESEASONAL TRAINING BALANCESKILL WORK IS CONTINUAL

MONTHS

MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53

WEEKBEGINS 3

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DOMESTIC

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LOCATION

TRAININGPHASE

STRENGTH

ENDURANCE

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GENERALDRYLAND

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TESTING DATES

SEPT OCT JUL

VOLUME

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JAN

2006 -2007 SEASONAL PLAN

MAR JUNMAY AUGAPRDEC FEBNOV

WEEKLY PLANNINGWEEKLY PLANNINGTURN IN TO HEAD COACH ON MONDAYTURN IN TO HEAD COACH ON MONDAY

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY