Teaching Tips for Fast Turns

Transcription

1 Teaching Tips for Fast Turns Guy Edson American Swimming Coaches Association With Finishes At the Finish (Why only practice 99% of the race?)

2 Credits Bill Sweetenham Richard Quick Steve Haufler Hundreds of High School and Age Group Swimmers Syracuse Chargers Staff Meetings

3 Introductory comments: Turns done well can enable an average swimmer to win Turns can be a source of team pride Turns require special teaching time Turns require workout discipline Turns Require fitness, agility, core strength Turns are fun to teach Turns Can be used for anaerobic and aerobic conditioning

4 Coach s Choices: Are turns done during sets adequate for teaching proper turns? Turns done improperly wall after wall after wall, become harder and harder to correct. At what point in career development do you teach turns? Would you ever stop a swimmer, or a set, or a workout to correct turns? How much time are you willing to devote to practicing turns?

5 Ideas to Consider Teach the fifth stroke first -- underwater swimming LTS is a good place to start Teach push-offs later, but not much later Insist on proper push-offs all the time Teach turns near the transition from novice to competitive age group

6 Teaching concepts common to all turns: Depth off the wall Kicking strength Leg strength (vertical leaping ability) Foot depth is related to push-off angle/depth When to begin swimming off the wall? - continued

7 Teaching concepts common to all turns: Streamlining requires balance which is NOT natural Feet quickness Core strength The pushoff position is common to all turns How many turns are there?

8 Teaching Techniques Overcorrection Verbal-physical Kinesthetic teaching Demonstrations Deck practice It s not learned until If all else fails Send them to a parallel universe

9 Portal To a Parallel Universe

10 The Push-off Position Photo by D. Madison in Fitness Swimmer May/June 2000

11 Freestyle Turn just to show the pushoff position within, details later. Photos by D. Madison in Fitness Swimmer May/June 2000

12 Correct and Incorrect Positions

13 Freestyle Push-off Position

14 Breast Turn Underwater Notice similarity in pushoff position with the freestyle turn.

15 Before we learn to turn We need to learn to push off the wall properly

16 Push-offs Critical but not often practiced Not natural sink, touch, push opportunity to practice push-offs for the entire workout without adding an additional yard or an additional minute of time make every push-off correct knees up, toes up, head up combine with streamlining skills

17 Novice Push-offs

18 Pushoff Position

19 Sink -- touch

20 Sink touch push The Good, the Bad, the Ugly

21 Better Pushoff

22 Better Push-off

23 OK, forget all that. What ever happened to the ability to JUMP? My kids have vertical jumps of 12 millimeters Practice routines: Vertical jumps on the deck Vertical jumps from the side Blast off pushoffs (next slide) Learning to blastoff-pushoff on the back is easier than on the side or belly. This is a TEMPORARY solution

24 Blastoff Pushoffs air time over the top Use a noodle

25 Blastoff Pushoff

26 Balance Issues

27 After the Push Off Streamline, kick, swim Streamlining not natural An advanced skill Balance issues Dolphin kick off wall on free, fly, and back turns Proper breakouts No transition stroke: streamline to first stroke. First stroke begins underwater Backstrokers favorite stroke Breathing on second, third, or later stroke

28 Novice Streamlining

29 Shadow Streamlining

30 Novice Streamlining After Expert Coaching

31 Freestyle Turns What the ideal turn should look like Hands pull to hips, alternately: palms down Dolphin kick to help get over A nearly straight somersault, head goes just outside the knee The head comes to the hands Hands are ready, and pointing toward other end The feet hit the wall at a 45 degree angle The pushoff is on the side Which side?

32 The Approach - No Surprises Hey! The wall was there before you were born and it was there when you were sleeping last night! Practice approaches at speed. Finish one hand down, then second hand down. Palms down.

33 Feet Quickness

34 Poor Arm Position Slows Feet Quickness

35 Freestyle Turns Elite Senior

36 Freestyle Turns Olympics

37 Freestlye Turn Ian Thorpe

38 Freestyle Turns - Progression Learning to push-off on side. Learning to tuck and turn with hands in the proper position. This is the key. Kickboard turn drill Approach skills In on the belly, off on the back. Pause, think, push Practice. It s not learned until.

39 Kickboard Drill

40 Kickboard Drill not.

41 Kickboard Drill

42 Kickboard Drill

43 Kickboard Drill

44 Kickboard turn drill 1 board

45 Kickboard turn drill 1 board

46 Freestyle Turns Tuck Turns

47 Freestyle Turns Free to Back

48 Freestyle Turns Mid Pool Turn

49 Freestyle Turns Jump Turn Drill

50 Straight over the top

51 Freestyle Turns Novice Kick In Free to Back

52 Freestyle Turns Novice Swim Free to Back

53 More Freestyle Turn Drills Free-back turns Tuck turns from side: purpose Turns from horizontal skulling in the middle of the pool Run dives with flip at the 10 meter mark Dives from the side to the walls Diving well turns 5 turn 60 s (OK, so maybe 3 turn 60 s) 40 correct turns

54 It s Not Over Until the swimmer is 3 strokes down the pool Kicking progression depends on skills Teach dolphin kicking from the very beginning novice level When to pull Which arm to pull with When to breathe

55 And then there s the Spin Turn

56 Back Turns Get all you can from the approach What happens off the wall? Depth Kicking progression depends on skills

57 Back Turns Keeping the line When to breathe Drills as with free Emphasize approach and pushoffs in repeat sets

58 Back Turn Age Group

59 Backstroke Turns Jeff Rouse DVD clip courtesy Glenn Mills at GoSwim

60 Hoelzer

61 Backstroke Turns Olympians

62 Coughlin at Trials

63 Natalie Coughlin Turn and Finish

64 Lochte and Piersol

65 Breast and Fly turns - Description What the ideal turn should look like Pushing the head back with mouth below water level The three things that move together One arm under, one arm over Why rotate twice as far? 2-1- (0) blastoff

66 Breast Turn Underwater Notice similarity in pushoff position with the freestyle turn.

67 Breast Turns Above Water

68 Breaststroke Turns 04 Olympics

69 Brendan Hanson

70 Kitajima

71 Kitajima and Hansen

72 Scott Spann

73 Rebecca Soni, 08 Olympics 200 BR Soni Jones

74 Breast and Fly turns Teaching Techniques On Dryland: use a wall or fence Rotation, then freeze match the push-off position Flipping the hand off the edge Mid pool turns

75 Teaching Sequence for Br Turns

76 Midpool Turns back rotation

77 Midpool Turns Rotation to side

78 Midpool Turns - Breaststroke

79 Breast Turns Training Drills* 100 approaches 40 correct turns, or 10 correct heats Double pullouts Pullouts to the cone Pullouts across the pool, or Pullouts across to Lane * Not the same as a teaching drill

80 Breaststroke Pullouts What the ideal pullout should look like Timing: Other ideas about the timing Simple Progression Double pullout swims Breaststroke Pullout Contest

81 Breast Turns Pull Out

82 The Breaststroke Dolphin Kick It s a Secondary skill The dolphin kick is part of the pulldown sequence, not a separate motion Observations: early, middle, late Most effective: probably in the middle/end of the pulldown The Pulldown becomes more like a butterfly stroke If you re going to do it, do it GREAT!

83 Fly Pushoffs, Breakouts Depth issues Alignment issues Kick issues Discipline issues

84 Midpool Turns Butterfly to Rotation

85 Butterfly Turn Shelly Ripple

86 Butterfly Turns Olympics 00

87 Trickett, Magnuson, Olympics 08

88 Fly Turns Training Drills 100 approaches One stroke Butterfly (per length) w/fins Fly Kicking through the hoops Fly kicking underwater across the pool (under the rest of the workout) Kicking to the cone Break the rules (kicking 20 meters) 30 x 30 fly (from mid-pool to turn and back)

89 IM Turns They don t just automatically happen! In training, don t break IM s at the end of each stroke Transition from end of breast into free is perhaps the most crucial turn because

90 IM Turns Sandino Fly-Back

91 Stephanie Rice Back to Breast

92 IM Turns Sandino Back-Breast

93 Back to Breast -- Phelps

94 Back to Breast -- Phelps

95 IM Turns Olympics, Back-Breast & Breast-Free

96 IM Turns Back to Breast

97 IM Turns Sandino Breast-Free

98 Last Words (before the finish) Make the commitment Make Turns a training component, no less important than any set It s not learned until it is done correctly under stress Develop team pride in turn ability

99 Beginning With the End In Mind Guy Edson American Swimming Coaches Association (Why only practice 99% of the race?)

100 Finishes

101 The Famous Phelps Cavic Finish

102 Torres Stephen 50 Free Finish

103 Bernard and Sullivan, 2008

104 Lochte and Piersol, 2008

105 Kitajima, 2008

106 Trickett and Magnuson, 100 fly

107 Two FUNDAMENTAL Rules 1. The finger tips finish before a flat hand 2. The shortest distance between two points is a? Hey! This is NOT rocket science. (so how come we mess it up so often?)

108 Which Hand Finishes First? This could be the difference between a Gold and a Silver medal.

109 Hoff and Adlington Finish

110 Katie Hoff: Head Down, Good alignment, fingers pointed.

111 Lifts Head, Touches with Palm of Hand. Finishes Second.

112 The shortest distance between two points is a. The great Popov looses the Gold Medal (he was going to lose anyway)

113 Sometimes, Olympians get away with a bad finish just don t tell your swimmers that! Coughlin wins Gold in spite of a bad finish.

114 Teaching Tips, Thoughts Why practice only 99% of the race? Every finish in practice done poorly trains the brain and the body to finish poorly. Line up on the deck and walk the finish to the fence or wall Reach for the cookies No strokes inside the T The hand-arm-head-upper body UNIT The orange bandana Start 8 to 10 meters out and practice race finishes. Head down and attached to the arm, finger tip touch, no breath, great kicking, touch BELOW the water line

115 The Result of a Bad Finish

116 THANKS! The Result of a Good Finish