Contenu connexe Similaire à Off Season Swimming 12.13 (20) Plus de PursuitAthlete (9) Off Season Swimming 12.131. Off Season Swimming
With TEAM Pursuit Athletic Performance
Coach Al Lyman, CSCS, FMS, HKC
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2. Tonight’s Discussion
• Should you really spend time now, trying to improve?
• Common roadblocks to success
• What’s the most important body part for swimming
success?
• Basic concepts and essential attributes
• Assuming I might want to improve, where should my
focus be?
• Strategies for improvement
• Review: Common roadblocks to success
• Q&A
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3. Common Roadblocks To Success
1.
A lack of an appropriate progression from A to Z (baby steps).
2.
Impatience (relates to #1).
3.
An unwillingness to CHANGE (pride and stubbornness).
4.
Not seeing the learning process as a journey of discovery and
growth – an fun adventure (relates to #2).
5.
Impatience (relates to #1 and #4).
6.
A lack of necessary flexibility (and an unwillingness to make a
commitment to improve it – relates to #2, #3, and #4).
7.
Time management.
8.
A lack of enough L.S.D. to make it ALL palatable!
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4. Question: What is the most important
body part for swimming?
Answer? (Hint) Every human
movement, thought, or feeling, is a
precisely timed electric signal traveling
through a chain of neurons – a circuit
of nerve fibers.
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5. Your Brain – Hard Skills – Myelin
• Swimming correctly is a “hard” skill (vs. a soft skill)
• Groove a groove = easy! Change a groove = hard!
• Baby steps - slow it down - attentive repetition
• Sweet spot at the edge of your capabilities
• Practice makes myelin – myelin makes permanent!
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6. Basic Concepts
Efficient swimming is summarized by these two…
• You want to learn to REDUCE DRAG.
This means rigidly maintaining a relaxed and streamlined
position during every phase of the stroke.
• You want to generate MORE PROPULSION.
You do this by “leveraging” your arm strokes by rigidly
holding relaxed correct technique.
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7. Fundamental attributes that every single good
swimmer possesses:
• Efficient (and correct) technical SKILLS / HABITS.
• High levels of FLEXIBILITY
o arms/shoulders/back/ankles.
• Swim specific neuromuscular STRENGTH
o the muscular strength that comes by moving well (correctly)
and consistently.
• A willingness to LEARN and CHANGE…
o …while at the same time, enjoying the process of learning
and changing.
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8. How can you apply this to YOUR
swimming?
• Commit to never taking another “incorrect” stroke
• Chunking: small pieces, one at a time
• Practice-practice-practice, in and out of the pool
• Slow down – be aware of what you are doing
• Drill over short distances - one skill at a time
• Combine swim practice with appropriate dryland
(strength and flexibility) training
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9. Where Should My Focus Be?
The Catch
• High elbow / early vertical forearm:
o Analogy: paddling a canoe
o your forearm is the “paddle”
• Not propulsive:
o it is preparation for the propulsive phase of the
stroke (the pull)
• A very specific “hard” skill requiring perfect,
progressive repetition to develop
• Requires swim specific strength to hold over time,
without deterioration
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13. Strategies for Improvement
The focus of your off season swim training should be:
• developing the “correct” neural pathways by practicing
only “good” form, not reinforcing bad habits.
• developing more flexibility to allow for “correct”
movement patterns.
• developing “swim specific” coordination and strength to
be able to do what you know you should do.
• the focus is NOT on the pure strength of the muscles,
but on their correct coordination.
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14. •
If flexibility is a limiter, commit to stretching daily, and before and
after each and every swim.
•
Master correct catch technique OUT of the water first, before
attempting to apply it IN the water.
•
Practice progressive drills regularly, doing them slowly and
thoughtfully. When you are drilling, focus on improving only one
skill at a time.
•
Use any and all “tools” that you have available to you, to progress
from one stage to the next stage.
•
Video yourself regularly to ensure you’re swimming correctly.
•
Swim short segments of easy intervals to help you first change
habits and then instill them until they become the “natural” way you
swim.
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15. 4 Steps to Developing Swim Specific Strength
1. Dry-land practice: grooving the groove of a “correct”
catch
•
High elbow early vertical forearm (EVF)
2. Tubing exercises: 1. elbow “pops” 2. full “catches”
•
See video
3. Relentless drill practice
• Short segments; focus on only 1 skill at a time
4. Small bits of full stroke swimming (baby steps)
• Done for only as long or as many strokes as you can do
perfectly
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17. Common Roadblocks To Success
1.
A lack of an appropriate progression from A to Z (baby steps).
2.
Impatience (relates to #1).
3.
An unwillingness to CHANGE (pride and stubbornness).
4.
Not seeing the learning process as a journey of discovery and
growth – an fun adventure (relates to #2).
5.
Impatience (relates to #1 and #4).
6.
A lack of necessary flexibility (and an unwillingness to make a
commitment to improve it – relates to #2, #3, and #4).
7.
Time management.
8.
A lack of enough L.S.D. to make it ALL palatable!
© PURSUIT ATHLETIC PERFORMANCE