Preparing Age Group Swimmers

1. Preparing Age Group Swimmers

2. 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

3. 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??

4. Development Phases Aquatic comfort Learn to Swim Motor skill development Cardiovascular development Race specific development

5. 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

6. Training Development Learning Coding and programming – affinity with the water Connection + looking big in the water Balance and Tempo Continuous kicker (last successful non kicker late ’80’s/early 90’s) Need Range (DPS) How to think and concentrate Thinking Switch on / switch off Getting it perfect Building pressure } Pressure is a good thing Handling pressure }

7. Mental Skills Development Primary mental skills Goal setting Self talk Visualization Activation / relaxation Focus / concentration Benefit Performance enhancement Consistency Perform under pressure (Phelps Montreal ‘05 17th)

8. Who said its not possible?http://www.youtube.com/watch?v=lc9bA-hvqHU&feature=PlayList&p=AF571F596AAA0D32&playnext=1&playnext_from=PL&index=1

9. What Is Success? Not just p.b.’s Stroke rates Distance per stroke Turns Splits Attitude Team spirit attendance

10. Swimmer Development

11. How Should You Plan Your Development? Do not focus on just 1-2 events per session at a meet. Do more and plan for longer term. Think at least 4 years ahead What can you make a difference with today? Start by looking at your own race analysis Select a competition that you will target Don’t count the days, make the days count

12. FREAKS

13. 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!

14. 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

15. STRENGTH TRAINING

16. 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

17. How Strength Training Can Assist Swimming Performance Reduce the incidence of injury caused by unstable joints and repetitive joint and muscular action Improve joint range of motion and the length at which strength is produced 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.

18. How Strength Training Can Assist Swimming Performance Improve such targeted areas as block start force production, streamlining, underwater and break out and turning positions and speed Improving body awareness 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. Provides A variety in the mental stimulus.

19. Are you Pushing the Limits?http://www.youtube.com/watch?v=SixgX9blf3Y&feature=related

20. If you are faced with limitations – find solutions to the problems

21. 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

22. Make Stretching a Part of Your Day

23. Nutrition

24. Nutrition for Maximal Support Model Protein around Resistance Exercise Sessions Ensure starting in a suitably fuelled state – Drink Gatorade 15mins before NOT after the main set Carbohydrate before, during and after high intensity sessions: (30-60g during high int. sessions Help Maintain Intensity Help Reduce immune function depression

25. Nutrition for Maximal Support Model Target Carbohydrate intake before the main set Ensure euhydrated state Ensure starting in a suitably fuelled state Potential for use of specific supplements during specific training blocks: Creatine / Whey Protein / Carb drinks / iron etc…

26. Nutrition for Adaptation The manipulation of nutrients to maximize the physiological adaptation to training stimulus Nutrition to increase lean muscle tissue – Timing of carbs and protein ingestion. Nutrition for recovery – most important?? Friday Night Carbs! Recovery from hard week. Nutrition to enhance acute training performance

27. 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)

28. Nutrition Overview Must be individualized There is no on-size-fits-all nutrition model Swimmers should NOT be eating the same thing before, during and after every session – relate to intensity of training Monitor body composition Suitable recovery nutrition and nutritional interventions to aid adaptation

29. Nutritional Overview Competition Nutrition Increase carb intake a little 36-48hours out of competition After 1 event – stores should not deplete A competition should not be a buffet of sports foods During Swim down – from last event of the session: Protein plus 2000ml (250-300ml sports drink) 1hour later – yoghurt and fruit or peanut butter sandwich 1hour later – lunch back at the hotel

30. Nutrition – Eat Well in the Off-Season!

31. Long Term Development Average age at the olympics - Male = 24 yrs Female = 23 yrs (Daratorres 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

32. Performance Confidence Athlete Model of Self – Concept Poor Performance = Decrease in Self Concept = Negative Self Assessment Performance Confidence Where does it come from? Control the controllable Task specific Confidence – Self Efficacy Skill V’s Mental?

33. 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

34. 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***

35. 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

36. Born or Made?? ?