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2013 COACHES’ COLLEGE LIFTS Myriam Glez High Performance Director USA Synchro

2013 COACHES’ COLLEGE LIFTS Myriam Glez High Performance Director USA Synchro. Approach to the acrobatics and lift training. Identify positions within your team: Flyer , Base, Pusher Identify different type of flyer: jumper, hold, flexibility

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2013 COACHES’ COLLEGE LIFTS Myriam Glez High Performance Director USA Synchro

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  1. 2013 COACHES’ COLLEGELIFTS Myriam Glez High Performance Director USA Synchro

  2. Approach to the acrobatics and lift training • Identify positions within your team: • Flyer, Base, Pusher • Identify different type of flyer: jumper, hold, flexibility • Set up different training programs based on the athletes’ position for lifts • Flyers need to do more acrobatics • Base & pusher need more strength and power work • Train lifts in phases: • Phase 1 – Strength and acrobatic on land • Phase 2 – Strength and acrobatic on land, Pusher and Base in the water • Phase 3 – Strength and acrobatic on land, Lift in the water (with harness if available) • Phase 4 – Lifts in the water with workout or within the routine

  3. Training lifts in the water • Overall: • 1. Warm up separately: Base and pusher together, flyer by themselves • 2. Add Flyer only when the base is correct • 3. Pushers and base are the most important • 4. Not too many repetitions of one lift: 5 or 6 times • 5. One coach concentrating on underwater, another on above water • 6. Give very specific corrections • 7. Use reserve athletes to watch under and give feedback • 8. Practice with what comes before and after the lift • 9. Set up training goals

  4. Training lifts in the water • Specifics: • Base and Pushers: • Define very précised counts (hold, rise, push, under) • Define counts to go under and strategy to be away from landing zone • Pushers must look at each other (same level, position and timing) • Pushers must be very compact, arms as close to body as possible • Push up not away, pushers move forward underneath base • Accompany the push • Flyers: • Must use correct acrobatic technique • Must use arms for momentum • Must use the whole feet to jump • No dead weight • Push down and up for holding lifts, no locking of the knees • Must wait and ‘feel’ the timing

  5. Exercises on land and in shallow water • On Land: • Body weight exercises • Lift by pair • Fun acrobatic pairs • In Shallow water: • Lift by pair • Lift with twist by pair • Ukrainian set up: • Without anybody • With sitting person • With standing person • With jump Lift Videos from France Training camp

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