Transcript EFFECTIVELY BALANCING TECHNIQUE AND YARDAGE

BALANCING
TECHNIQUE AND
YARDAGE
RESOURCES
YOUR TEAM?
SWIMMERS
SWIMMERSCOACHES
COACHES
BOOSTERS
GREAT TEAM
A GREAT TEAM
TONS OF THINGS TO TEACH
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 free
Starts; grab, fore-track, back-track,
relay wind-up w/ foot forward, one-step, two-step, hop
Finishes; Fly, Breast. Back , Free
Breakouts; Free (feet/flags), Breast (Mid-pool or further), Back (K 10), Fly (K 10)
IM turns; Fly-Back, 3 Back-Breast, 2 Breast-Free
Breathing 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
PHASES OF LEARNING
Learning at each phase is ESSENTIAL for success at the next phase.
REQUIRES a long intensive process of ENCOURAGEMENT, NURTURING, EDUCATION, TRAINING.
ROMANCE
PRECISION
INTEGRATION
NOVICE
AGE GROUP
SENIOR
Early Years (G.S.)
2-4 years
Middle Years (Jr Hi)
4-6 years
Later Years (H.S.)
Career ending
COACHES DEVELOP AND PROVIDE
Love of Sport
Fun
Encouragement
Exploration
Responsibility
Immediate Rewards
Learn work ethic
Self-discipline
Skill Mastery
Develop fitness
Technique
Habit of Accuracy
Structured Environment
Work with Master Coach*
Parents sacrifice time and money
Rec. swimmer to “swimmer’
Combine knowledge w/skill
Individuality
Insight
Sport’s significance
Teammates are committed
Work with Master Coach*
Trains many hours a day
*A MASTER COACH: KNOWLEDGE NECESSARY TO OPTIMALLLY DEVELOP SWIMMERS
MATURATIONAL IMPROVEMENT
Dr. James Humphrey
Late Maturers – smaller (ectomorphs) more likely Olympians
Don’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 improvement
Workout 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 endurance
Better 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 PARENTS of BOTH GROUP FOR UNDERSTANDING, ACCPETANCE, ESTEEM
READINESS
READINESS FOR COMPETITON
Adult Model (TMTS)
Socially, Psychologically, Technically, Physiologically
“Do you have a dog ?”
Developmentally Appropriate Activities
Technique Meets Scoring Counting Entries/Strokes
Racing finishes,
Racing IM turns
Celebrations-Scored
Flip charts-White board
Do-Overs-swimmer/team Skill Drills-scored
Intra-squad
Relay Meets (placement)
Compete by height
Buddy (lanes)
Imitations-Olympians
Last Swimmer Wins
Fishing Lure Lookin’
Turn Eliminations
Rules Set
Shifting Gear 25’s
Peer Stroke Work
Strokes and Times
Tempo Trainers
4 HOUR RULE
Strategy Cards
Single Age Meets
Score teammates
Do it Right
Hardest Drills
Jr Swim League
IMPORTANT for turning the corner on apathy OR “ mom made me come to practice.”
WHY SWIMMERS QUIT
Michigan State University Study
SWIMMERS
Other things to do
Not as good as I wanted to be
Not enough fun
Play another sport
Pressure from parents and coach
Practice was boring
Disliked the coach
Training too hard
Not exciting enough
No teamwork
PARENTS
Coach did not motivate
Coach paid attention to the best kids
Too much $$$ for the returns
Coach a poor role model
No skill work or feedback
COACH AWARENESS AND SENSITIVITY INFLUENCES ALL OF THESE THINGS
GUIDELINES FOR AGE GROUP TRAINING
AGE
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 Mn1 Hr
1-1.5 Hr
1 – 2 Hr
1.5 – 2 Hr
1.5 – 2 Hr
YARDS/HOUR
300-500
10001500
1200-2500
1500-3500
2000-4000
10 Mos/year
10 – 11 Mos/Yr
Tubing/Paddles
Weights/Tubing
Flexibility
SEASON LENGTH
8 – 9 Mos/Year
DRYLAND
Other Sports
Flexibility
Calesthenics
DISTANCES SWUM
COMP/YEAR
1025
Hrs
# EV
50/10
0
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 YARDAGE
AGE
ENERGY/YDS
9 – 10
2500
11 – 12
3500
13 – 14
4000
15 – O
5000
AEROBIC
(en 1-2-3)
35
875
60
1800
60
2400
50
2500
ANAEROBIC
(SP 1-2-3)
5 (Alactic)*
125
10 (Alactic)*
350
15
600
25
1250
TECHNIQUE
(EN 1- SP3)
60
1500
30
1050
25
1000
25
1250
*TEACH RACING
SEASONAL TRAINING BALANCE
SKILL WORK IS CONTINUAL
2006 -2007
SEASONAL PLAN
SEPT
MONTHS
WEEK
BEGINS
2
3
4
5
6
7
NOV
8
DEC
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
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
3-Sep
10-Sep
17-Sep
24-Sep
1-Oct
8-Oct
15-Oct
22-Oct
29-Oct
5-Nov
12-Nov
19-Nov
26-Nov
3-Dec
10-Dec
17-Dec
24-Dec
31-Dec
7-Jan
14-Jan
21-Jan
28-Jan
4-Feb
11-Feb
18-Feb
25-Feb
3-Mar
10-Mar
17-Mar
24-Mar
31-Mar
7-Apr
14-Apr
21-Apr
28-Apr
5-May
12-May
19-May
26-May
2-Jun
9-Jun
16-Jun
23-Jun
30-Jun
7-Jul
14-Jul
21-Jul
28-Jul
4-Aug
11-Aug
18-Aug
25-Aug
1-Sep
DATES
MICROCYCLE 1
OCT
CALENDER
OF MEETS
DOMESTIC
INTERNAT
LOCATION
PERIODIZATION
TRAINING
PHASE
STRENGTH
ENDURANCE
SPEED
GENERAL
DRYLAND
TESTING DATES
1
VOLUME
120
110
100
90
80
70
60
50
40
30
20
10
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
WEEKLY PLANNING
TURN IN TO HEAD COACH ON MONDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY