"Tehnika za šprinteve" 

ZagrebNovember 5th, Saturday

Is there a secret to be a good sprinter?

YES,There are 3 secrets

TRAINING TRAINING TRAINING

Technique: What we need to train?

1. THE START

2. THE TURN

3. THE SWIMMING STYLE

4. THE WINNING POST

• Stand up after the first whistle (never take position before “take your marks”)

• When you year the “take your marks” order count until 2/3 before go down

• When you ear the whistle fly off directly to the water. Get the water as sooner as you can. Jump directly to the water.

• Do not be hasty to jump from the block, wait until the position of the monofin is the correct one

• As soon as you get the water start kicking.

• Always be in tension during the start position

THE STARTSome advices

Hands Position on the block

Body Position on the block

After jump Position

THE TURN• Approach the wall of the pool swimming as faster as you can. Do not slow your speed

• Tuck your chin to your chest and roll your body into a ball, firm the abdominals to improve the turn. Use last kick to improve your turn speed.

• Open your body halfway through your flip and extend your legs to push off against the wall. You must push legs only when your body is turned on a side, do not push belly up.

• After push off start kicking immediately. First 2/3 kicks must be short and fast, then amplify gradually.

THE SWIMMING STYLE• Feel the water, and your body into it

• Take care your monofin never get out of the water during your swimming (hold your head position higher if necessary)

• Be as hydrodynamic as possible:

• stretching your body trying to flat on the water• swim with a constant rate of kick strokes • imagine like you have to go into a tight hole located on water

surface every time you give a kick and get into it• not undulate too much in swimming: go directly and straight

• Never use short strokes (except after turn and start)• Help your legs with your abdominals (all your lower body must help)• Swim always at your 100%• Choose the right monofin according to your swimming style

THE WINNING POST• This is the most important part of the competition

• Don’t stop until you got the wall

• NEVER use a crawl post

• Use your stronger arm to reach the wall as soon as possible:

• at a distance of about 1 meter from the wall• broke your swimming position• push the arm in a half-crawl stroke (underwater stage)• stretch the other arm projecting forward the shoulder as much

as possible until touching the wall

Advices

• Always train at 100% of your possibilities

• Always get concentrated for a few seconds before a test or a competition: think about what you’re going to do, view it in your mind.

• Fix a goal (must be a time to reach, and every year must be lower)

• Never be satisfied for more than two days, you can always achieve more ambitious goals

• develop your potential as much as possible, reach your limits

• Remember that the most difficult thing in sport is to be conscoius of your possibilities

See you into the water!

Thank you

Binfins@binfins_monofin@rikyg82www.binfins.com