GAMES - GIMMICKS - CHALLENGES - NEWSLETTER
December 2011 Presented by Winning Spirit Swimming Vol. 2 - #10
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TEACHING STARTS en MASS: Make
certain the water is conforms to required depths for teaching starts.
Always have boys line-up and take turns in front of girls, never the
reverse. Swimmers line-up shoulder to shoulder across pool deck with
boys in front of girls if space is limited. Coach stands
front n' center with swimmers following explanations and
demonstrations. Swimmers try all starts because they may find a better
one. Only times to the 15 meter mark will decide. Most swimmers don't
know their times; however, the goal should be a world class swimmer's
sub 7 seconds. When starting have boys vs boys of similar ability and
girls vs girls of similar ablility
- Grab Start
1. Forward Lean Track Start
- Stand tall - feet parallel under hips - space between feet for hands to grasp block edge.
"take your mark" swimmers slowly drop down/forward - arms straight -
knuckles gripping the front edge of the block between the feet - weight
on balls of feet -eyes looking at the heels - legs fairly straight and
seat high (don't sit on a toilet)
"hup" fingers pull up on 45 degrees and throw arms out to 30 degree
angle for entry - head lifts - legs drive body forward (block backwards)
- shins parallel to the surface - body enters hole made by hands -
streamlining (back 3' deep) with tight core and ears under outstretched
arms - hands overlapped - fly kick pattern starts when body slows to
swimming speed -
- Swimmers do about four starts on deck always jumping to a Phelps streamline position.
- Swimmers hop 6 times on each foot to determine on which foot they jump best
- Best jumping foot placed forward - both feet parallel - toes curled on front edge - standing tall
"take your mark" swimmers slowly drop down/forward - knuckles grasping
on each side of the front foot - weight on the ball of front foot
feeling like they'll fall forward - seat up legs faily straight - eyes
on toes of back foot -
- On "hup" swimmers jump to Phelps streamline - same entry as Grab Start
- Rear Lean Track Start
- 1. Best jumping foot forward - feet parallel - toes curled - standing tall -
On "take your mark" swimmers slowly drop down/forward - knuckles
grasping block on each side of the front foot - lean backward trying to
keep seat high.
- 3. On
"hup" vigorous pull from arms followed by hard push from front foot -
jumping to Phelps streamline position - same entry as Grab Start.
- 4. Practice in waves
- boys first, girls standing off both sides - when boys have started
have girls move to block and start - swimmers practice five fly
kick-outs past 15 meters - exit at closest side of pool - when girls
have started boys move behind blocks for next start - girls exit closest
side and wait off both sides, etc...
STREAMLINE KICK-OUTS - all in Phelps streamline position (ears under biceps)
- On stomach 10 fast kicks undulating from the hips - rigid core - back 3' deep
- On stomach 17 small-fast ripple kicks - rigid core - back 3' deep
- On side 17 small-fast ripple kicks - rigid core - side 3' deep
- On stomach 5 big fast kicks followed by 10 ripple kicks - rigid core - back 3' deep
- On stomach 10 small-fast ripple kicks followed by 5 big fast kicks - rigid core - back 3' deep
Competitions designed to help swimmers realize experimenting determines what works best
- Fly kicks ONLY and time hands to 15 meters (World Class sub 7 sec)
laneline wrench on gutter or poolside U/W in 6 seconds - swimmers stop
immediately - pop-up and see how close they are to world class (15
Start swimmers with favorite or coach selected start and U/W of their
choice - first to 15 meters scores a point for their lane. See what lane
wins the starting contest.
- All winners start with the first to 15 meters winning the day's starting contest.
MONTHLY MOTTOS: "You swim in meets the way you swim in practice" Peter Banks
SWIMART NOTECARDS to thank sponsors, donors, volunteers, kids, parents. Great stocking stuffers. Check out GEAR-HEAD gear you can make or buy. See TEAM CAMPS in your pool. Consider presentations a local COACHES CLINIC. Visit coaching resources like Balancing Technique and Yardage, Urbanchek's Threshold Tables, Archived Newsletters, Gear, and Skills DVD. CLICK HERE
Yours for FAST swimmin' , Bob Steele