Preparing Age Group
Swimmers
Overview of Presentation
 Genetic Jackpot?
 Development Phases
 Training Development
 Mental skills Development
 What is Success
 How Should You Plan Your development?
 Freaks! And How to Make One!
 Don’t be Normal
 Strength Training / Flexibility
 Nutrition
 LTD (Long Term Development / Goal Setting
Genetic Jackpot –
Are Olympians Born or Made?
CHARACTERISTICS
MENTAL TOUGHNESS – HATE TO LOSE
PHYSICALITY – ANTHROPOMETRY / SHAPE
PHYSIOLOGY – TYPE AND SIZE OF THE ENGINE
AQUATIC BALANCE – BUOYANCY /CENTRE OF MASS / %BF
/ MUSCLE DENSITY / BODY SHAPE / FLEXIBILITY
SO…ARE THEY BORN OR MADE??
Development Phases
AQUATIC COMFORT
LEARN TO SWIM
MOTOR SKILL DEVELOPMENT
CARDIOVASCULAR DEVELOPMENT
RACE SPECIFIC DEVELOPMENT
Training Development
GREATEST PREDICTOR - HARD WORK – SELF GRADE
365 DAYS A YEAR – AGE GROUP ‘BREAK POINT VOLUME
• MEAN ANNUAL VOLUME (BILL SWEETENHAM)
SKILLS AND DRILLS
• STARTS / UNDERWATER
TURNS / FINISHES
Training Development
LEARNING
•C O D I N G A N D P R O G R A M M I N G – A F F I N I T Y W I T H T H E W A T E R
•C O N N E C T I O N + L O O K I N G B I G I N T H E W A T E R
•B A L A N C E A N D T E M P O
•C O N T I N U O U S K I C K E R ( L A S T S U C C E S S F U L N O N K I C K E R L A T E
’80’S/EARLY 90’S)
•N E E D R A N G E ( D P S )
•H O W T O T H I N K A N D C O N C E N T R A T E
THINKING
•S W I T C H O N / S W I T C H O F F
GETTING IT PERFECT
•B U I L D I N G P R E S S U R E
} PRESSURE IS A GOOD THING
•H A N D L I N G P R E S S U R E }
Mental Skills Development
PRIMARY MENTAL SKILLS
•G O A L S E T T I N G
•S E L F T A L K
•V I S U A L I Z A T I O N
•A C T I V A T I O N / R E L A X A T I O N
•F O C U S / C O N C E N T R A T I O N
BENEFIT
•P E R F O R M A N C E E N H A N C E M E N T
•C O N S I S T E N C Y
•P E R F O R M U N D E R P R E S S U R E ( P H E L P S M O N T R E A L ‘ 0 5
1 7 TH)
Who said
its not
possible?
http://www.youtube.com/watch?
v=lc9bAhvqHU&feature=PlayList&p=AF
571F596AAA0D32&playnext=1&
playnext_from=PL&index=1
What Is Success?
NOT JUST P.B.’S
STROKE RATES
DISTANCE PER STROKE
TURNS
SPLITS
ATTITUDE
TEAM SPIRIT
ATTENDANCE
Swimmer Development
How Should You Plan Your
Development?
1. DO NOT FOCUS ON JUST 1-2 EVENTS PER SESSION AT A
MEET. DO MORE AND PLAN FOR LONGER TERM.
2. THINK AT LEAST 4 YEARS AHEAD
3. WHAT CAN YOU MAKE A DIFFERENCE WITH TODAY?
4. START BY LOOKING AT YOUR OWN RACE ANALYSIS
5. SELECT A COMPETITION THAT YOU WILL TARGET
DON’T COUNT THE DAYS, MAKE THE DAYS COUNT
FREAKS
Making Freaks
FREAKS ARE NOT SATISFIED – INSATIABLE DESIRE TO
BE SUCCESSFUL
HOW DO YOU LOOK AT A SITUATION IN TRAINING /
COMPETITION?
LEARN TO BE A FREAK!
Don’t Be Normal!!
NORMAL PEOPLE
- GET AVERAGE RESULTS
NORMAL PEOPLE - DON’T TRAIN HARD ENOUGH
NORMAL PEOPLE - DON’T DEVELOP THE RIGHT SKILLS
NORMAL PEOPLE - DON’T LIKE PRESSURE
NORMAL PEOPLE – DON’T GO TO THE OLYMPICS
STRENGTH TRAINING
Strength and Endurance
IMPORTANCE OF STRENGTH TO WEIGHT TO RATIO
CORE STRENGTH IS KEY
DIFFERENCES BETWEEN MEN AND WOMEN
MUST BE ABLE TO REPLICATE MOVEMENTS – EVERY
SESSION
How Strength Training Can
Assist Swimming Performance
1. REDUCE THE INCIDENCE OF INJURY CAUSED BY
UNSTABLE JOINTS AND REPETITIVE JOINT AND
MUSCULAR ACTION
2. IMPROVE JOINT RANGE OF MOTION AND THE LENGTH
AT WHICH STRENGTH IS PRODUCED
3. LEAD TO IMPROVEMENTS IN TECHNIQUE BY:
-
-
Providing the strength and mobility to get into the required positions…
such as combined elevations for streamlining or ankle mobility for
kicking propulsion.
Being strong and stable to hold the aquatic specific positions.
How Strength Training Can
Assist Swimming Performance
4. IMPROVE SUCH TARGETED AREAS AS BLOCK START
FORCE PRODUCTION, STREAMLINING, UNDERWATER
AND BREAK OUT AND TURNING POSITIONS AND SPEED
5. IMPROVING BODY AWARENESS
6. IMPROVE SWIMMING ENDURANCE AND OR SPEED AS A
RESULT OF LESS MAXIMAL FORCE BEING USED
DURING SUB MAXIMAL EFFORTS OR HIGHER FORCE
LEVELS MAINTAINED AT SUB-MAXIMAL EFFORTS,
THUS ENSURING BODY MAINTENANCE AND FASTER
SWIMMING PERFORMANCES.
7. PROVIDES A VARIETY IN THE MENTAL STIMULUS.
Are you
Pushing the
Limits?
http://www.youtube.com/watch?
v=SixgX9blf3Y&feature=related
IF YOU ARE FACED
WITH LIMITATIONS –
FIND SOLUTIONS TO
THE PROBLEMS
Flexibility / Injury Prevention
INJURED? FOCUS ON WHAT YOU CAN DO, NOT WHAT YOU
CANT
INJURIES IN EVERY SPORT
TEENAGE YEARS
MOST SHOULDER AND KNEE ISSUES ARE RELATED TO
RESTRICTION IN THE HIPS
Make Stretching a Part of Your
Day
Nutrition
Nutrition for Maximal Support
Model
1. PROTEIN AROUND RESISTANCE EXERCISE SESSIONS
2. ENSURE STARTING IN A SUITABLY FUELLED STATE –
1.
Drink Gatorade 15mins before NOT after the main set
3. CARBOHYDRATE BEFORE, DURING AND AFTER HIGH
INTENSITY SESSIONS: (30-60G DURING HIGH INT.
SESSIONS
1.
2.
Help Maintain Intensity
Help Reduce immune function depression
Nutrition for Maximal Support
Model
1. TARGET CARBOHYDRATE INTAKE BEFORE THE MAIN
SET
2. ENSURE EUHYDRATED STATE
3. ENSURE STARTING IN A SUITABLY FUELLED STATE
4. POTENTIAL FOR USE OF SPECIFIC SUPPLEMENTS
DURING SPECIFIC TRAINING BLOCKS:
1.
Creatine / Whey Protein / Carb drinks / iron etc…
Nutrition for Adaptation
THE MANIPULATION OF NUTRIENTS TO MAXIMIZE THE
PHYSIOLOGICAL ADAPTATION TO TRAINING STIMULUS
1. NUTRITION TO INCREASE LEAN MUSCLE TISSUE –
1.
Timing of carbs and protein ingestion.
2. NUTRITION FOR RECOVERY – MOST IMPORTANT??
1.
Friday Night Carbs! Recovery from hard week.
3. NUTRITION TO ENHANCE
PERFORMANCE
ACUTE TRAINING
Nutrition Periodisation
CONCEPT OF MATCHING NUTRITIONAL INTAKE TO THE
GOAL OF THE TRAINING MICRO CYCLE
TAKES A VERY HIGH LEVEL OF SKILL TO CARRY OUT
NEEDS CONSULTATION WITH SPECIALIST TO ENSURE
OUTCOMES ARE ACHIEVED
SHOULD ONLY BE TARGETED FOR SENIOR ATHLETES
(COLLEGE AGE)
Nutrition Overview
1. MUST BE INDIVIDUALIZED
2. THERE IS NO ON-SIZE-FITS-ALL NUTRITION MODEL
3. SWIMMERS SHOULD NOT BE EATING THE SAME THING
BEFORE, DURING AND AFTER EVERY SESSION – RELATE
TO INTENSITY OF TRAINING
4. MONITOR BODY COMPOSITION
5. SUITABLE RECOVERY NUTRITION AND NUTRITIONAL
INTERVENTIONS TO AID ADAPTATION
Nutritional Overview
COMPETITION NUTRITION
1. INCREASE CARB INTAKE A LITTLE 36-48HOURS OUT OF
COMPETITION
2. AFTER 1 EVENT – STORES SHOULD NOT DEPLETE
3. A COMPETITION SHOULD NOT BE A BUFFET OF SPORTS
FOODS
4. DURING SWIM DOWN – FROM LAST EVENT OF THE
SESSION:
1.
2.
3.
Protein plus 2000ml (250-300ml sports drink)
1hour later – yoghurt and fruit or peanut butter sandwich
1hour later – lunch back at the hotel
Nutrition – Eat Well in the Off-Season!
Long Term Development
AVERAGE AGE AT THE OLYMPICS MALE = 24 YRS
FEMALE = 23 YRS
(DARA TORRES 40+!)
• COLLABORATION – THE ALL IMPORTANT ‘TRIANGLE’
• PERFORMANCE CONFIDENCE –
•
Build on the controllable
• FEEDBACK IS DANGEROUS!
•
•
•
Block out external expectations
Discuss balance of social / life / school / athletics
Maintain communication
Performance Confidence
ATHLETE MODEL OF SELF – CONCEPT
POOR PERFORMANCE = DECREASE IN SELF CONCEPT = NEGATIVE
SELF
ASSESSMENT
PERFORMANCE CONFIDENCE
•W H E R E D O E S I T C O M E F R O M ? C O N T R O L T H E C O N T R O L L A B L E
•T A S K S P E C I F I C C O N F I D E N C E – S E L F E F F I C A C Y
SKILL V’S MENTAL?
Athlete Essentials
WINNING RACES IS ACHIEVED BY SWIMMING NEXT YEARS
TIMES NOW.
BALANCE:
SCHOOL / TRAINING
OTHER SPORTS
SOCIAL LIFE / FAMILY
ATHLETE – SECURE FUTURE
ATHLETE – POPULAR
UNDERSTAND YOUR SITUATION
CLEAR PLAN
TAKE OWNERSHIP OF YOUR SWIMMING
EASIER THAN EVER NOW
Time Standards
HKASA DIVISION I AND II STANDARDS
HKASA POINTS STANDARDS
USA SWIMMING STANDARDS
WHAT DOES IT TAKE TO MAKE A MEET / NATIONAL TEAM?
WRITE DOWN YOUR GOALS
***TRAINING CHARTS***
What Do I Want You To Take
Away From This Presentation?
DON’T BE NORMAL – BE DIFFERENT
DON’T LIMIT YOURSELF
EXPLORE THE SPORT OF SWIMMING
TAKE OWNERSHIP OF YOUR OWN DESTINY
CONSIDER NUTRITION / FLEXIBILITY AND STRENGTH
TRAINING AS PART OF OVERALL SWIM TRAINING PACKAGE
BE ACCOUNTABLE
Born or Made??
?