FAVORITE
DRILLS
WINNING SPIRIT
RACING CAMPS
IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU
FRIDAY
B Camp guidelines and activities
SR Race the Olympian-Fastfeet Descending
AG Turns Stroke and IM - Contests
Families “Be The Best You Can Be” slideshow
SATURDAY
SR Experiencing Training Categories
SR Breakfast Olympians Fly
AG Experiencing Training Categories
B Olympians Fly Patterns-Underwater
B Butterfly Skills Station Circuit
SR Visualization/Relaxation Test and Drills
AG Time Management - B Lunch B UW Video taping-Salmon Run
B 7 Starts - Breakouts - Exchanges Timed
B Olympians Back Patterns-Underwater
B Backstroke Skill Station Circuit
SR Boomer Balance Drills - Sculling
SR Teammanship/Values
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SR Relating Training to Goals
Parents- College Scholarships/Recruiting
Q and A – What Coaches and Parents Want
Swimmers – Build Your Own Sundae Contest
SUNDAY
SR Beat the Clock Challenge Set
SR Aussie Analysis (Tempo/Pulse/Time)
B Games and Gimmicks
B Olympians Breaststroke-Pattern- U/W
B Breaststroke Skill Station Circuit
AG Handling Stress and Clock Reading
B Nutrition-Race Analysis
B Games and Gimmicks
B Lunch/Olympians Above Water
B U/W Video taping-Salmon Run
B Olympians Freestyle-Pattern U/W
B Freestyle Skill Station Circuit
SR Swim Faster Than You Can
SR Q and A “Moving to the Next Level”
Families Dinner “Everyone’s Important”
INDIANA SWIMMING AGE GROUP ALL-STAR CAMP
FRIDAY
5:20 Orientation – Animals Game
Workshop: Relating Training to 400 m goals - prediction,
pacing, converting SC/LC
6:20 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 m
Kick 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 stroke
Kick 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) – Celebrations
10:30 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 Horse
Test Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m
Recovery – 4 x 100 using 4 sculls
Aussie Analysis – recording time, pulse, entries/50
Warm-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 Horse
Test Set: Race the American Record 3 rounds of 4 x 50 @1
and Pull 2 x 100 @ 2 Fastfeet Descending Set getting splits and 100 times.
Recovery – 4 x 50 @ 2 using 4 drills for best event
Beat the Clock
T-shirt relays – PERFECT Rock Paper Scissors - Celebrations
11:20 Workshop: Olympians Underwater w/ Dartfish
2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’s
Fastfeet Descending Distance 1500-800-400-200-100
Reese’s Pieces – 3 x 100 (10/25) @ A4
Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m
NB/BO’s – Gators –
Camp Awards
*
1. SWIMMER MUST FAIL
2.COACH MUST CRITIQUE
3. SWIMMER MUST REFINE
TO
BECOME SKILLED
or
SWIM FASTER!
The Talent Code
IGNITION
DEEP
PRACTICE
TALENT
MASTER
COACHING
THE TALENT CODE
Daniel Coyle
HOTBED EXAMPLES
1. Tennis – Russia – 27 to 7
2. Soccer – Brasil - futsal
3. Swimming – NBAC – Mission Viejo – STARS – 100’s – Virtual
Club Championship
4. Baseball - Curacao
5. Singing – Ft Worth
6. Violin – New York
7. Artists – Italy
8. Skateboarding – California
9. Golf – South Korea….
10. Art – Michaelangelo
11. Piano – Mozart
STROKE DEVELOPMENT
Use the word TRY
Say 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 RIGHT
OVERLEARN: 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 plan
Teach to learn to RACE not to train.
Correct HAND positions for minimal resistance, maximum catch
Teach Proprioceptiveness (Feel)and Pressoreceptivity (Anchoring) with rope
climbing
ARM 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 demonstrative
Make 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 patternstubing/bench. Draw stroke pattern on deck with chalk.
TEACHING SEQUENCE
1. Explanation
2. Demonstration – OMITTED!!! looking underwater…
3. Practice for Mastery - CRITIQUE
4. Evaluation
5. Reinforcement - IF CORRECT – Thumbs UP - Flashlight
6. Re-explain SIMPLY w/new words
7. Demonstration 8. Practice for Mastery - CRITIQUE
9. Evaluation
10. Reinforcement w/flashlight, thumb, score, words, partner...
11. Continue until LEARNED…
PROPRIOCEPTIVE
FEELING
PRESSORECEPTIVE
ANCHORING
BALANCING INTENSITY
INTENSITY %/PRACTICE
9 – 10
11 – 12
13 – 14
15 – O
2500
3500
4000
AEROBIC
>35
875
>60
1800
>60
2400
>50
2500
ANAEROBIC
5 (Alactic)
125
10 (Alactic)
350
>15
600
25
1250
TECHNIQUE
60
1500
30
1050
25
1000
25
1250
5000
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
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 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”?
TEMPO
Courtney
1.0 x 24 strokes = 30.9
Misty
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 CARD
NAME ____________________________________
SCORE PRACTICES
While swimmers are dressing after practice.
Considerations: listening, trying, learning, …
Catch them doing things right with a positive comment…
Scoring: 1 – 10 on squad roster
Color code: Magic Marker on roster
Red
Not very good
Yellow
OK
Green
Really good
Post outside locker room or where parents pick-up the swimmers.
CHECK STREAMLINING
Warm-Up -Stand at backstroke pennant pole.
No Freestyle or Backstroke kicks start or arms
turnover before the pole.
# improper streamlines at PENNANTS
COUNT ‘EM!
Tell them how many cheated.
DO OVERS !
Phelps – 13.4 m in 200 Free WR
Lochte – 19 sec for 41-100 Free and 47-100 Back
43 sec for 1:43 and 45 sec for 200 Back
STARTS n’ STREAMLINING
1. 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 gutter
7. First to 15 meters – similar speed waves
8. Winners of 15 meters – champion of the day
9. 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
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GEAR-HEAD CIRCUIT
EQUIPMENT
Streamline Noodles
Therakickers
Clickers
V Kick-Tubes
Turn-tubes
Catch-Up Tubes w/bands
Parachutes
Tech-paddles
Stroke-poles
Starts (7 starts, 7 sec, contest)
Start Noodles
Bungee Paddles
Stroke Rope
Wheelbarrow Tubes
Scorecards
Stonehead
Timed Turns
Olympians’ Starts, Strokes, Turns
(DVD or VHS)
FLY BACK BRST FREE
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GEAR-HEAD CIRCUIT SET-UP
own side - min/station – under LL – leaders – storage - FUN
LEVEL
GRADE SCHOOL
MIDDLE SCHOOL
HIGH SCHOOL +
SEND-OFFS
Tail wags the dog
10 SR
50 ‘s @ 40
PURPOSE
Stroke building
Stroke reinforcement
Stroke fitness
USING A PACE CLOCK
Send-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 self
Timing; 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/BAND
4 Freestyles – 16/20 – 43/60 – Back/Free
TECHPADDLES
techpaddle.com
SKIPKICKERS
Yellow for Age Groupers – Green for Seniors
2’ piece knotted
STREAMLINE NOODLES
Ribbon Starts -Mid-pool or desired breakout point?
BACKSTROKE NOODLE STARTS
STROKE BELT
BREAKOUT CONES
Breaststroke Pull-outs
SKILL SCORING
GREAT!
BAAAAD!
TEMPO TRAINER
www.finis.com
1.
2.
3.
4.
5.
6.
7.
Improves DPS
Regulates turn-over
Reinforces desired pace
Maintains pace/25
Free/Back – 3 entries
Breast/Fly – 2 head pops
25’s @ 2.6 and 1.3
w/difference in count
between odds/evens
STROKE TUBING
Theraband @ eBay
hanspaddles.com
WHEELBARROW TUBES
RUBBER BANDS W/BUOY
CLICKERS
5/16th NUT
HARTFIELD HARNESS
KICKIN’ V’s
TURNING TUBE
TURNING TUBES
ROPE-A-DOPE
Use for Fly, Back, Breast, and Free (underwater w/ knots every 4 feet
“chutes” or flower pots?
OUTSWEEPER
hanspaddles.com - 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 Breaststrokers
400 y/m Breaststroke cross-pool, lanelines in
with ONE stroke per lane.
STARTS
Have swimmers that won’t use their arms throw a
pull-buoy from the block edge and follow it in.
WHAT WILL YOUR LEGACY BE?
NAME A SET AFTER
YOURSELF !
YOUR LEVEL OF
EXPECTATION AND
ATTENTION
DETERMINES A
SWIMMER’S SUCCESS
AND YOUR’S
Bob Steele
#1 COMPONENT OF
SUCCESS
SELF- DISCIPLINE
“DO WHAT NEEDS TO BE DONE,
WHEN IT NEEDS TO BE DONE,
EVEN IF YOU DON’T WANT TO!”
Por Portman