FAVORITE DRILLS. WINNING SPIRIT RACING CAMPS WINNING SPIRIT RACING CAMPS IN YOUR OWN POOL - SAMPLE...

FAVORITE FAVORITE DRILLSDRILLS

WINNING SPIRIT WINNING SPIRIT RACING CAMPS RACING CAMPS

IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU FRIDAYFRIDAY

B Camp guidelines and activitiesSR Race the Olympian-Fastfeet DescendingAG Turns Stroke and IM - Contests Families “Be The Best You Can Be” slideshow

SATURDAYSATURDAYSR Experiencing Training Categories SR Breakfast Olympians Fly AG Experiencing Training CategoriesB Olympians Fly Patterns-UnderwaterB Butterfly Skills Station CircuitSR Visualization/Relaxation Test and DrillsAG Time Management - B Lunch - B UW Video taping-Salmon RunB 7 Starts - Breakouts - Exchanges TimedB Olympians Back Patterns-Underwater B Backstroke Skill Station Circuit SR Boomer Balance Drills - ScullingSR 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

SUNDAYSUNDAYSR Beat the Clock Challenge SetSR Aussie Analysis (Tempo/Pulse/Time)B Games and GimmicksB Olympians Breaststroke-Pattern- U/WB Breaststroke Skill Station CircuitAG Handling Stress and Clock ReadingB Nutrition-Race AnalysisB Games and GimmicksB Lunch/Olympians Above WaterB U/W Video taping-Salmon Run B Olympians Freestyle-Pattern U/WB Freestyle Skill Station CircuitSR Swim Faster Than You CanSR Q and A “Moving to the Next Level”Families Dinner “Everyone’s Important”

INDIANA SWIMMING AGE GROUP ALL-STAR CAMPINDIANA SWIMMING AGE GROUP ALL-STAR CAMPFRIDAY

5:20 Orientation – Animals Game Workshop: Relating Training to 400 m goals -

prediction, pacing, converting SC/LC6:20 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 mKick 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 strokeKick 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) – Celebrations10:30 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 HorseTest Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m Recovery – 4 x 100 using 4 scullsAussie Analysis – recording time, pulse, entries/50Warm-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 HorseTest Set: Race the American Record 3 rounds of 4 x 50 @1and Pull 2 x 100 @ 2 - Fastfeet Descending Set getting splits and 100 times.Recovery – 4 x 50 @ 2 using 4 drills for best eventBeat the Clock T-shirt relays – PERFECT Rock Paper Scissors - Celebrations11:20 Workshop: Olympians Underwater w/ Dartfish 2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’sFastfeet Descending Distance 1500-800-400-200-100 Reese’s Pieces – 3 x 100 (10/25) @ A4Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m

NB/BO’s – Gators – Camp Awards

1. SWIMMER 1. SWIMMER MUST FAILFAIL** 2.COACH 2.COACH MUST MUST CRITIQUECRITIQUE

3.3. SWIMMER SWIMMER MUST MUST REFINE REFINE

TOTO BECOME SKILLED BECOME SKILLED

oror SWIM FASTER! SWIM FASTER!

The The Talent CodeTalent Code

DEEPDEEPPRACTICEPRACTICE

THE TALENT CODETHE TALENT CODEDaniel CoyleDaniel Coyle

IGNITION

MASTER COACHING

TALENT

HOTBED EXAMPLESHOTBED EXAMPLES1. Tennis – Russia – 27 to 72. Soccer – Brasil - futsal3. Swimming – NBAC – Mission Viejo – STARS – 100’s – Virtual

Club Championship4. Baseball - Curacao5. Singing – Ft Worth6. Violin – New York7. Artists – Italy8. Skateboarding – California9. Golf – South Korea….10. Art – Michaelangelo11. Piano – Mozart

STROKE DEVELOPMENT STROKE DEVELOPMENT Use the word TRYSay 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 RIGHTOVERLEARN: 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 planTeach to learn to RACE not to train.Correct HAND positions for minimal resistance, maximum catchTeach Proprioceptiveness (Feel)and Pressoreceptivity (Anchoring) with rope

climbingARM 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.

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 demonstrativeMake 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.

TEACHING SEQUENCETEACHING SEQUENCE

PROPRIOCEPTIVEPROPRIOCEPTIVEFEELING

PRESSORECEPTIVEPRESSORECEPTIVEANCHORING

BALANCING INTENSITYBALANCING INTENSITY INTENSITY %/PRACTICE

9 – 109 – 10

25002500

11 – 1211 – 12

35003500

13 – 1413 – 14

40004000

15 – O15 – O

50005000

AEROBIC >35875

>601800

>602400

>502500

ANAEROBIC 5 (Alactic)125

10 (Alactic)350

>15600

251250

TECHNIQUE 601500

301050

251000

251250

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

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!

STROKE BUILDINGSTROKE 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

“IS THIS WHAT YOU WANT”?

TEMPOTEMPO

Courtney Misty1.0 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

STROKE REPORT CARDSTROKE REPORT CARDNAME ____________________________________

SCORE PRACTICESSCORE PRACTICESWhile swimmers are dressing after practice.While swimmers are dressing after practice.Considerations: listening, trying, learning, …Considerations: listening, trying, learning, …

Catch them doing things right with a positive comment…Catch them doing things right with a positive comment…Scoring: 1 – 10 on squad rosterColor code: Magic Marker on roster

RedRed Not very good YellowYellow OKOK GreenGreen Really goodReally good

Post outside locker room or where parents pick-up the swimmers.Post outside locker room or where parents pick-up the swimmers.

CHECK STREAMLININGCHECK STREAMLINING

Warm-Up -Stand at backstroke pennant pole.No Freestyle or Backstroke kicks start or arms

turnover before the pole. # improper streamlines at PENNANTSCOUNT ‘EM!Tell them how many cheated.DO OVERS !Phelps – 13.4 m in 200 Free WRLochte – 19 sec for 41-100 Free and 47-100 Back

43 sec for 1:43 and 45 sec for 200 Back

STARTS n’ STREAMLININGSTARTS n’ STREAMLINING1. 3 standing (grab, F track, R track)2. 4 relay windup starts (set, step, shuffle, jump)3. 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 gutter7. First to 15 meters – similar speed waves8. Winners of 15 meters – champion of the day9. Winning lane? – first to 15 M scores point for lane

STREAMLINE STONES

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

GEAR-HEAD CIRCUITGEAR-HEAD CIRCUIT•

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

GEAR-HEAD CIRCUIT SET-UPown side - min/station – under LL – leaders – storage - FUN

LEVEL SEND-OFFS PURPOSEGRADE SCHOOL Tail wags the dog Stroke buildingMIDDLE SCHOOL 10 SR Stroke reinforcementHIGH SCHOOL + 50 ‘s @ 40 Stroke fitness

USING A PACE CLOCKUSING A PACE CLOCKSend-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 selfTiming; 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.

BOUNCE BOARD

for

FASTER TURNS

Butterfly n’

Breaststroke

CATCH-UP W/BANDCATCH-UP W/BAND4 Freestyles – 16/20 – 43/60 – Back/Free4 Freestyles – 16/20 – 43/60 – Back/Free

TECHPADDLESTECHPADDLEStechpaddle.comtechpaddle.com

SKIPKICKERSSKIPKICKERSYellow for Age Groupers – Green for SeniorsYellow for Age Groupers – Green for Seniors

2’ piece knotted2’ piece knotted

STREAMLINE NOODLESSTREAMLINE NOODLES

Ribbon Starts -Mid-pool or desired breakout point?

BACKSTROKE NOODLE STARTSBACKSTROKE NOODLE STARTS

STROKE BELTSTROKE BELT

BREAKOUT CONESBREAKOUT CONES

Breaststroke Pull-outs

SKILL SCORINGSKILL SCORING GREAT!GREAT! BAAAAD!BAAAAD!

TEMPO TRAINERTEMPO TRAINERwww.finis.comwww.finis.com

1. Improves DPS2. Regulates turn-over3. Reinforces desired pace4. Maintains pace/255. Free/Back – 3 entries6. Breast/Fly – 2 head pops7. 25’s @ 2.6 and 1.3

w/difference in count between odds/evens

STROKE TUBINGSTROKE TUBING

Theraband @ eBayTheraband @ eBay

hanspaddles.com

WHEELBARROW TUBESWHEELBARROW TUBES

RUBBER BANDS W/BUOYRUBBER BANDS W/BUOY

CLICKERSCLICKERS5/165/16thth NUT NUT

HARTFIELD HARNESSHARTFIELD HARNESS

KICKIN’ V’sKICKIN’ V’s

TURNING TUBETURNING TUBE

TURNING TUBESTURNING TUBES

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

““chutes” or flower pots?chutes” or flower pots?

OUTSWEEPER hanspaddles.com - Theraband @ eBay - Theraband @ eBay

BALANCE POLE

REACTION DRILLS

1. Two swimmers toe to toe. #1 - hands on hips with opponent #2 hands flat, plams together in front, elbows bent. # 1 brings up one hand to slap #2. If slapped before lifting hands repeat. If not slapped switch.

2. #1 elbows at rt angle palms down, #2 palms up touching #1's palms. #2 brings one hand over #2's and slaps the back of #1's hand. If not slapped switch.

3. standing toe to toe, chest to chest, arms to side and elbows at rt angles. Both swimmers push the chest, shoulders, or palms causing them to lose their balance and fall backwards.

In all of these the winner advances and the loser moves to the loser’s bracket.

BREASTSTROKE TIMING

AFTER PRACTICE IM or Breaststrokers400 y/m Breaststroke cross-pool, lanelines in

with ONE stroke per lane.

STARTSHave swimmers that won’t use their arms throw a

pull-buoy from the block edge and follow it in.

WHAT WILL YOUR LEGACY BE?WHAT WILL YOUR LEGACY BE?

NAME A SET AFTERNAME A SET AFTER

YOURSELFYOURSELF ! !

YOUR YOUR LEVEL OF LEVEL OF EXPECTATION EXPECTATION AND AND

ATTENTIONATTENTION DETERMINES A DETERMINES A

SWIMMER’S SUCCESS SWIMMER’S SUCCESS AND YOUR’SAND YOUR’S

Bob SteeleBob Steele

#1 COMPONENT OF #1 COMPONENT OF SUCCESSSUCCESS

SELF- DISCIPLINESELF- DISCIPLINE“DO WHAT NEEDS TO BE DONE,

WHEN IT NEEDS TO BE DONE,EVEN IF YOU DON’T WANT TO!”

Por Portman