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
-Sep
10-S
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17-S
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24-S
ep
1-O
ct
8-O
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15-O
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22-O
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29-O
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5-N
ov
12-N
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19-N
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26-N
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3-D
ec
10-D
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17-D
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24-D
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31-D
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7-J
an
14-J
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21-J
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28-J
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4-F
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11-F
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18-F
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25-F
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3-M
ar
10-M
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17-M
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24-M
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31-M
ar
7-A
pr
14-A
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21-A
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28-A
pr
5-M
ay
12-M
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19-M
ay
26-M
ay
2-J
un
9-J
un
16-J
un
23-J
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30-J
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7-J
ul
14-J
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21-J
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28-J
ul
4-A
ug
11-A
ug
18-A
ug
25-A
ug
1-S
ep
DOMESTIC
INTERNAT
LOCATION
TRAININGPHASE
STRENGTH
ENDURANCE
SPEED
GENERALDRYLAND
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
120110100908070605040302010
TESTING DATES
SEPT OCT JUL
VOLUME
DA
TE
SP
ER
IOD
IZA
TIO
NC
ALE
ND
ER
OF
ME
ET
S
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