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Sprint Training

Antalya Clinic 2014. Sprint Training. The Foundation. Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal Development

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Sprint Training

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  1. Antalya Clinic 2014 Sprint Training

  2. The Foundation Areas of Development for Young Swimmers Technique! Race Preparation and Aerobic Development Core Training / Yoga Pilates and Abdominal Development Flexibility / Control and development of breathing patterns Mental balance and physical recovery Develop Specific Methods as Athlete Matures

  3. Determining A Road Map • Multi Faceted Swimmers will have healthier and longer careers • Prepare your athletes to perform in multiple events • Develop a solid Middle Distance multi stroke base • Beware the TALENT – make sure not to be blinded by it

  4. Numbers • 665 days to Olympic Games Rio 2016 • 327 days to FINA JR WC Singapore 2015 • 296 days to FINA WC Kazan 2015 • 256 days to European Games Baku 2015

  5. Important Numbers • AmauryLeveaux • 21.25 2009 • 21.38 2008 • 47.76 2008 • 44.94 2008 • 1:46.54 2008 • 3:48,99 2008 • 8:08.02 2012 • 15:36.92 2012

  6. Aerobic Development = Success at International Sprint Events • Michael Phelps • 47.51 2008 • 1:42.96 2008 • Jim Montgomery 1976 • Rowdy Gaines 1984 • Matt Biondi 1988 • Alexander Popov 1992, 1996, 2000 • YannickAgnel 2012

  7. Talent and Discipline • Through disciplined work and training the behavior and mental ability to exceed goals and outcomes in the short and long-term develops. • Jesse Vassallo and his life in California • YannickAgnel and his life in France • Excellence is the portal where the adventure begins at NBAC - from day one – NBAC promotes and lives by that philosophy • Bolles School – Mission Viejo – Dallas Mustangs – Club Wolverine

  8. Talent and Work • "The artist is nothing without talent but talent means nothing without the work " Emile Zola

  9. Focused Planning • As your athletes progress define their racing and training calendar • Emphasize RACING! • In practice – at meets – outside of the pool • True Sprinters are racers – fastest kid in the playground • Every race is important

  10. National Federation – Athletes – Family - Coaches - Family • Define and understand exactly what it means to be a member of your club as well as the system of progress • Set certain parameters with your staff to transmit the same message • The better a Club gets the better our National Team • The physical , spiritual and mental preparation of the athlete is essential (make the world a better place on daily basis) • By becoming better from the roots up our athletes will triumph in their civic, academic , athletic and personal lives • Family

  11. The Message and the Map • Understand and follow the Map – National and Club Goals • It is important to combine the fundamentals of high performance work together with those issues of local and regional interest • Define the recipe that works best at home and allows your athletes to achieve mental and physical development from childhood to adolescence • The message as it addresses psychology and methodology of training within a Team must be the same at an early age through adolescence and the years of physical maturity

  12. TEAM • Caleb Dressel Video • The TEAM prepares for the highest quality competition • Club lives for that moment • Successful clubs always work to exalt the National Flag at International Events • Club goals aligned with National Team

  13. Motivation and Education • It is easy to follow the same road every day • Find new angles; awaken the creative force inside of you • Be willing to try new unchartered waters • Abandon routine • Bring a high energy level to practice • Read – Surf the Web - Seminars

  14. Rewards • Projects to encourage motivation • Cultural and Training Club / Travel to Beijing Xing Hua University (USA vs Chinese philosophy ) • Rewards for your good work, keeps them motivated • Prepare the Swimmers that represented the country to do even better. • View trips to train with the National Team as a privilege • Find new methods to encourage National Team members

  15. Unify the Family with the Club Different trips and rewards are simple methods Find an opportunity to unify and educate families and team coaches to chase a common goal. Define questions and discussion topics in physiology , nutrition and psychology Clinics / art / videos Teach them the value of exercises like Yoga , Pilates, Tai Chi and KiQong

  16. Speed • Technique • Drag Reduction • Aerobic Capacity • Flexibility • Relaxation and Race Rhythm • Efficiency • Mental State • Breath Control and Relaxation • Tai-Chi Swim to Power Swim • Incorporate these components every day

  17. Technique • Maximum concentration during workouts since this variable is extremely important • Length of detailed practice • Focus on Arms / Shoulders / Hips / Streamlines/ Kick outs • Distance per Stroke and development of Speed ​ • Flexibility / Power Yoga and Tai Chi - mental, spiritual and physical power • Body Alignment / Allow for better use of Inertia • Better navigation / hydrodynamics / streamlines

  18. Practice Planning • 7- 10 swimming sessions per week depending on athletes age and stage of development • 4-6 dry sessions per week focused on core development, explosive components, mental training, flexibility • 35k to 60K per week depending on key variables of age, mental disposition and goals • Fun sets that encourage racing in practice 4-6 times per week – let the horse run

  19. MD Training and Racing for Sprinters Develop the Aerobic Base • Middle Distance Training ensures a solid aerobic base and increases the volume of pure speed training that an athlete can tolerate while being able to recover efficiently • A strong aerobic component defines and develops the ability to compete more efficiently in 50-meter pool racing.

  20. Sample Set • Total 2.7K prior • IM + ST + SP • Paddles and buoy • 8 x 100 @ 1:30 D1-4 • swim • 2 rounds of • 4 x 50ez + 50 pace @ 200 goal time (SP goes 25 sprint all out + 25 drill perfect) • 3 x 100 ez + 100 fly D1-3 (SP goes 25 sprint all out + 50 perfect free +25 sprint) • take 2 minutes rest after the first round • fins and snorkel • 6 x 150 @ 2:00 • long and well balanced

  21. Sample Set #2 • 2.0 K prior • 6 x 25 from a dive with 3lb weight belt + flip and sprint streamline kick 25 under H2O • 16 x 25 ez fish under H2O • 3 x 35 at 100 race rhythm/speed/breathing pattern and DPS plus 165 ez technique and proper breathing in between each • 20 minutes of ez technique plus 100 back painting the ceiling

  22. Sample Set # 3 • 120 x 25 @ interval of choice • 1- under H2O streamline ez kick • 2- same with power kick • 3 – under H2O streamline to flags stroke /breath/2 strokes/ flip • 4- 6 ez with perfect technique and full exhalations through nose • 600 ez kick

  23. Speed and Race Rythm • Develop a strong aerobic foundation • The optimal development of power and "pure " speed varies so be ready to write down your observations • Some athletes respond better between 17-35 day periods of rest prior to top competition • Always pay attention to the core, weight and flexibility • When practicing intense speed allow for the body to rest with technique recovery sets • Sprint training must incorporate mental recovery. • Practice " sprint pace " and " race pace " slow / medium / fast / authentic rhythms = pure performance • Know your athletes optimal DPS • Coreograph races

  24. Breath – Power - Spirit • The breath control is essential for the development of a great sprinter • Several options for sprinting • Choose the pattern of breathing that you will use in competition and practice it daily • The athlete’s breathing pattern must be effortless like a good habit with ease and certainty • Breathing with the diaphragm dry / inhaling through the nose and exhaling through the nose or mouth • Streamline training / weights / fins / slow / fast • Breath and Meditation

  25. Dwell on the Positive • Focus and visualize on the successful outcome of your preparation • MP and French relay in 2008 • James Martone • Expand the “I can” reduce the “I can not” • Swim like a GIANT • Live the Dream and Meditate • How did I make The Team better TODAY?

  26. Check The Ego at The Door • Remember to adapt the teachings of others to your personal reality; what may work in one club does not work in another • Let the common themes be the final guide • Learn as much as possible through the duration of your career • Coach Urbanchek is always learning and is always teaching • Leave the Ego at the Door; it is one’s worst enemy • Never compromise what is best for your athletes

  27. T30 • The importance of the T-30 and how to use its values ​​in order to design training = Urbanchek • Psychology of T-30 • Swimmers are prepared physically and mentally for swimming a test T-30 to a maximum level. They must prepare as if they were getting ready compete. It is a beautiful experience for all participants. • Keep Records and compare results over time

  28. Study and Observe Everything • Study and observe all variables • Keep records of what you practice daily • Study and reflect on your observations every season • Be aware of what other coaches / dialogue with them is super important • Share your ideas and leave the ego at the door • Plan your workouts and consult with your athletes • Love accomplishes all, share it, let it guide you and your intentions. If the spirit behind your actions is good you will never be in the wrong place even when you fail.

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