I realized that I might have jumped the gun for some people on the concept of lift force. So I am going to go a little bit more on how it works.
Essentially if you look at air and water at the molecular level rather than the chemical level the difference is the density or the amount of molecules in a given area. An airplane takes off when the wings flaps shift downward and block the air from going under the wing. This creates fast moving molecules going over the top of the object and slow moving molecules on the bottom part of the object. This makes the object actually move in a direction perpendicular with the object that it is moving across. This can also be seen for helicopter's as the propeller is angle to fight against the air to force the air over the surface and thus lifting the helicopter. A Propeller on the front of the airplane demonstrates that this can also be used to move in a horizontal direction as well.
So, back to swimming. The arm and hand is created with soft and harder surfaces. The palm and the forearm are softer surfaces that allows for more give, that enhances the ability to hold water. The natural curvature of the hand also creates a great area to catch the water as well. So, when a swimmer catches water the swimmer holds water and doesn't allow it to move., so it creates a way that sculling can work to propel a swimmer forward.
Many people watch sculling or even do sculling and doesn't realize how it can work. Many choose that it can't move them forward and then begin to pull instead, only for their coach to tell them to stop pulling. The hands catch water and then move out and in to create a fast moving molecules of water on the back of the hand, and moves the swimmer forward without actually push against the water.
When I try to get swimmers to understand how it works I have them front scull two different ways. First with the palms down and fingers downward, and they can see they can move forward. Don't make them do the full 25 yards as they get tired of moving so slowly and begin to cheat. Six sculls and stop. They should have moved a little bit. Then I have them face their palms forward with fingers up for about six sculls. They move backward because the palm still catches water in that position and the water moves faster on the back of the hand. The propulsion will move in the direction of the fast moving water which is backwards. Now I have showed them that you go forward by sculling with fingers downward and backwards when sculling with fingers upward. Swimmers really don't need to know about lift force, but I throw it in efvery once in awhile and talk about how an airplane takes off and how their hand create the same force, but I know that only a fraction of the kids really get it. Some kids like the reinforcement on why something is going to work, and they're more willing to try it.
Breaststroke and Freestyle I focus on lift force the most though. What I am doing with butterfly is different now, and I am still thinking about how I can use the information about lift force to make it more effective. Backstroke is another one that I don't use too much lift force due to the upside down body position. Again, I gather information, and then try to put it to use. Although I continue to make kids good at these strokes, I am still looking for ways that I can enhance it. Not sure if Lift Force will be the tool I use to continue the development of these strokes, but I do have it my "tool belt" to possible try to create a way to enhance a stroke down the road.
One note on Free and Breaststroke with Lift Force. The faster the molecules move over the surface the more force created, that's why planes have to pick up speed before they lift works to lift it up. The better freestyle kick the more effective the lift force will be. Breaststroke will be most effective at the last power push at the end of the kick. My group has many who keep fingers down and as they finish the kick the lift the fingers, AHHHHH! The most effective part not being taken advantage of by the swimmer. Continual reminding. Change is hard and habits are hard to break.
Wednesday, November 30, 2011
Tuesday, November 29, 2011
Swimming Science, Part 1 of Lift Force
So let's start with the fact that most of this is things that I have researched to create a foundation, and used observation as a key tool to come up with most of this stuff. Coaches from earlier generations didn't have the luxury of having science research and other forms of communication to talk about the science, but rather used their own observations to conclude many of the concepts. I am not going to say my thoughts are correct, but I can say that I have done a lot of observation and relating physics to come up with this stuff.
Let me begin by saying that the dominant source of propulsion is by resistance force. The hand pushes against the water to push the body in the opposite direction. The feet also push against water to create propulsion. This is the intuitive way to create propulsion, it is also the most important and taught form of creating propulsion.
When I was a young coach, I sifted through Ernie Maglischo's book, "Swimming Fastest," (I say sifted, as if anyone has seen the book, you'd understand why a college student may not try to delve into reading the entire book). This is the first time that I came across the idea of Lift Force in regards to swimming. Since then I have fought with myself how it came into play, but I always played with it in my head. In later interviews, Ernie did explain that in the 80's he might have put too much emphasis on the Lift Force Propulsion. I think that although Resistance Force is the main form, that Lift Force is something that shouldn't be ignored, but it does create some counter-intuitive ideas in regards to Drag.
Let's go into an example. Think about a car, a swimmers lead extended hand is like the hood of the car and the body and head is like the cabin. As an observer of a car being tested in a wind tunnel you see that the majority of air flows of the car to make more aerodynamic. In a car though, it needs some air to go underneath the carriage to create some down force to keep it on the road.
Now a swimmer doesn't need the down force, so water flowing over the body can then create some forward lift force, and reducing the moving air under the body actually reduces the down force (which we don't want in freestyle, fast swimming is swam high on the water.) The counter-intuitive aspect is the idea that a swimmer wants to push the top of the arm forward to feel the water up the back of the arm rather than slce the hand through the water fingers first. I watch so many adult lap swimmers while lifeguarding, and this is probably the most common problem. This makes sense though, as resistance force makes so much sense, and the idea of lift force isn't really thought about.
If the hand slices the hand and arm through the water not disturbing the path of the water, the water is still going to hit the head and shoulders. Back to the car example, slicing the hand forward would be like making the hood of the car needle like, and the first part that the wind will hit would be the big mass of the cabin. You can't escape some drag of the body to the water, so you might as well direct the water for positive effect.
This now blocks some water from moving under the body, and creating an area where there is slower moving water under the arm. This actually benefits the swimmer also as they make the catch and pull they will catch more water, as it is more powerful to push against slower moving water. So not only are you increasing your lift and propulsion during the extension, but you are creating a great path of slower moving water, so that your pull will push more water (increasing the resistance force).
To prevent the blog posts from being too long, I am going to stop there, and post more on science later in more posts.
Let me begin by saying that the dominant source of propulsion is by resistance force. The hand pushes against the water to push the body in the opposite direction. The feet also push against water to create propulsion. This is the intuitive way to create propulsion, it is also the most important and taught form of creating propulsion.
When I was a young coach, I sifted through Ernie Maglischo's book, "Swimming Fastest," (I say sifted, as if anyone has seen the book, you'd understand why a college student may not try to delve into reading the entire book). This is the first time that I came across the idea of Lift Force in regards to swimming. Since then I have fought with myself how it came into play, but I always played with it in my head. In later interviews, Ernie did explain that in the 80's he might have put too much emphasis on the Lift Force Propulsion. I think that although Resistance Force is the main form, that Lift Force is something that shouldn't be ignored, but it does create some counter-intuitive ideas in regards to Drag.
Let's go into an example. Think about a car, a swimmers lead extended hand is like the hood of the car and the body and head is like the cabin. As an observer of a car being tested in a wind tunnel you see that the majority of air flows of the car to make more aerodynamic. In a car though, it needs some air to go underneath the carriage to create some down force to keep it on the road.
Now a swimmer doesn't need the down force, so water flowing over the body can then create some forward lift force, and reducing the moving air under the body actually reduces the down force (which we don't want in freestyle, fast swimming is swam high on the water.) The counter-intuitive aspect is the idea that a swimmer wants to push the top of the arm forward to feel the water up the back of the arm rather than slce the hand through the water fingers first. I watch so many adult lap swimmers while lifeguarding, and this is probably the most common problem. This makes sense though, as resistance force makes so much sense, and the idea of lift force isn't really thought about.
If the hand slices the hand and arm through the water not disturbing the path of the water, the water is still going to hit the head and shoulders. Back to the car example, slicing the hand forward would be like making the hood of the car needle like, and the first part that the wind will hit would be the big mass of the cabin. You can't escape some drag of the body to the water, so you might as well direct the water for positive effect.
This now blocks some water from moving under the body, and creating an area where there is slower moving water under the arm. This actually benefits the swimmer also as they make the catch and pull they will catch more water, as it is more powerful to push against slower moving water. So not only are you increasing your lift and propulsion during the extension, but you are creating a great path of slower moving water, so that your pull will push more water (increasing the resistance force).
To prevent the blog posts from being too long, I am going to stop there, and post more on science later in more posts.
Tuesday, November 22, 2011
Forbes Carlisle
"Our aim is not to produce champions, but to create an environment where champions are inevitable."
This quote is from the Australian Coach Forbes Carlisle. It eventually becomes the ultimate goal of all good swim clubs. This mentality is hard to build though, as it is hard to except what it is saying. It is saying that we aren't going to make one person and bend to their every need to make them fast, but rather create a atmosphere and culture of how to do things. If you join the team and you follow the guidelines and buy into the program, then you will succeed.
As a team develops this culture it is becomes the swimmers who allow it to happen with the direction of the coaches. Some good questions that swimmers should ask themselves, What have I done to helped create a good training environment for my team? and how have I contributed to inhibit my team from becoming better.
Sometimes it is the little things that matter when creating a culture. Do all the swimmers contribute to get the pool and group ready to get in as soon as possible. Does a swimmer become a distraction to their teammates or of their coach. Do swimmers only respond to personal input, or do they try to learn with the group. Do the swimmers only do things that are important to them in their minds, or do they focus on everything that the coach delivers to them.
Ever wonder why most of the elite teams in the nation are large teams? Because they have created a culture where you must learn in the group setting, and that you become better because everyone in the group strives to better at each and every practice. The large teams have the luxury of not moving swimmers up because they don't possess the mindset to achieve more, but rather they are asked to continue to develop in their swimming, and when they demonstrate that they possess the correct mentality, then they can move up.
The other thing that Forbes Carlisle really stressed as important is creativity in coaching. If you only do what others do you put a ceiling on yourself, as you can only be as good as the other guy. On top of that, that person probably coaches to their strengths, so then as every person is different, you will never be as good as the person you are emulating as you aren't focusing on your strengths. Coaches must think outside the box. Although you must learn from all that came before you, you must analyze what you take in and then put your own spin to it. This is one the main things that Coach Carlisle believed was what made great coaches. You study and learn, but you must learn to also incorporate it in the way that you can best execute that knowledge.
This quote is from the Australian Coach Forbes Carlisle. It eventually becomes the ultimate goal of all good swim clubs. This mentality is hard to build though, as it is hard to except what it is saying. It is saying that we aren't going to make one person and bend to their every need to make them fast, but rather create a atmosphere and culture of how to do things. If you join the team and you follow the guidelines and buy into the program, then you will succeed.
As a team develops this culture it is becomes the swimmers who allow it to happen with the direction of the coaches. Some good questions that swimmers should ask themselves, What have I done to helped create a good training environment for my team? and how have I contributed to inhibit my team from becoming better.
Sometimes it is the little things that matter when creating a culture. Do all the swimmers contribute to get the pool and group ready to get in as soon as possible. Does a swimmer become a distraction to their teammates or of their coach. Do swimmers only respond to personal input, or do they try to learn with the group. Do the swimmers only do things that are important to them in their minds, or do they focus on everything that the coach delivers to them.
Ever wonder why most of the elite teams in the nation are large teams? Because they have created a culture where you must learn in the group setting, and that you become better because everyone in the group strives to better at each and every practice. The large teams have the luxury of not moving swimmers up because they don't possess the mindset to achieve more, but rather they are asked to continue to develop in their swimming, and when they demonstrate that they possess the correct mentality, then they can move up.
The other thing that Forbes Carlisle really stressed as important is creativity in coaching. If you only do what others do you put a ceiling on yourself, as you can only be as good as the other guy. On top of that, that person probably coaches to their strengths, so then as every person is different, you will never be as good as the person you are emulating as you aren't focusing on your strengths. Coaches must think outside the box. Although you must learn from all that came before you, you must analyze what you take in and then put your own spin to it. This is one the main things that Coach Carlisle believed was what made great coaches. You study and learn, but you must learn to also incorporate it in the way that you can best execute that knowledge.
Friday, November 18, 2011
Swimming Officials
This last Wednesday we went to a Coastal Section Committee Meeting, and we went through the meeting. It is really encouraging to hear about the changes that the committee is going to be working on to improve the section, and I look forward to being a part of the process to make the sport better for the swimmers in our area.
One thing that was mentioned was that our team, CSSC, was one of the few teams that had the number of officials to be able to put on meets on our own. We are the team other teams have to rely on to get their meets ran. It is really cool to be recognized as one of those teams that provide for the section.
Officials are a critical aspect to our sport. The are required for times to be official for USA Swimming. Could you imagine you go to meet that doesn't meet the requirement of officials, and your swimmer makes their very first Junior Olympic Time, only to find out that all the times at that meet aren't official because there wasn't the appropriate number of officials?
Today, Friday, our swim team is going to be hosting an intrasquad meet with only a 1650. We are doing this because the meet we had planned to attend, and the meets this season didn't provide an opportunity to swim this event. We are able to run this meet without the assistance of outside officials (which we would have to pay for their services). We can do this because of great volunteers who have done the training so that we could provide this for our swimmers. Other teams without this support of the parent volunteers would need to beg and plead (and possibly have to pay) for outside officials to come for the times at the meet to be official.
I write this blog to shout out to all of those individuals who officiate. You are so important to our sport. I also write this to try to explain to people that anyone can become an official (well, unless you have a criminal record). Teams can always use more officials. The more officials your team has the less the load becomes, and we wouldn't need everyone all the time. I strongly encourage parents to consider joining the ranks of officials. Our team just lost two this last year because their swimmer graduated, and our current officials won't be around forever. Help us create a great pool of officials so that we can continue to be self-reliant to provide opportunities for our swimmers, your children, and all the children who participate in this sport.
One thing that was mentioned was that our team, CSSC, was one of the few teams that had the number of officials to be able to put on meets on our own. We are the team other teams have to rely on to get their meets ran. It is really cool to be recognized as one of those teams that provide for the section.
Officials are a critical aspect to our sport. The are required for times to be official for USA Swimming. Could you imagine you go to meet that doesn't meet the requirement of officials, and your swimmer makes their very first Junior Olympic Time, only to find out that all the times at that meet aren't official because there wasn't the appropriate number of officials?
Today, Friday, our swim team is going to be hosting an intrasquad meet with only a 1650. We are doing this because the meet we had planned to attend, and the meets this season didn't provide an opportunity to swim this event. We are able to run this meet without the assistance of outside officials (which we would have to pay for their services). We can do this because of great volunteers who have done the training so that we could provide this for our swimmers. Other teams without this support of the parent volunteers would need to beg and plead (and possibly have to pay) for outside officials to come for the times at the meet to be official.
I write this blog to shout out to all of those individuals who officiate. You are so important to our sport. I also write this to try to explain to people that anyone can become an official (well, unless you have a criminal record). Teams can always use more officials. The more officials your team has the less the load becomes, and we wouldn't need everyone all the time. I strongly encourage parents to consider joining the ranks of officials. Our team just lost two this last year because their swimmer graduated, and our current officials won't be around forever. Help us create a great pool of officials so that we can continue to be self-reliant to provide opportunities for our swimmers, your children, and all the children who participate in this sport.
Thursday, November 17, 2011
Backstroke Tip to Work on Relaxing
I was a backstroker when I swam. My father was my coach. Away from the pool though, we never really talked about stroke technique or race strategy, or things that I needed to work on when we were at home. Home was not the place for the coach, but a place for the parent. We only talked about swimming when my brother and I began a conversation about swimming, which actually happened a lot. My dad would sometimes join in at times, but they mainly were my brother and I just talking about swimming. My mother also stayed away from coaching us, and allowed our coaches to coach us. My mother though did say things at times, not to tell us what we had to do, but more things that she concentrated on when she swam.
My mother was a world class backstroke swimmer, who was part of the lost generation of fast swimmers who peaked in time for the 1980 Olympics. I remember her talking about how a concentration of hers was to learn how to relax your face muscles while swimming backstroke. I tried it, and I found that this allowed me to relax my neck, and also relax upper back muscles. It created me as a 12 year old swimmer with a backstroke that many complimented me on how pretty the stroke was. The new relaxed stroke probably had something to do with backstroke being the first stroke that I got fast at when I was young. I learned that the relaxed stroke was so fast, and I was able to do events that I didn't think that I could do. I only liked the 50 back, but now the 100 back was easier, and the 200 back was possible. This concept of relaxing my swims would lead to progressing in all my strokes later in my swimming.
I talk to my swimmers the other day when working on backstroke to concentrate on relaxing the face muscles, neck, and back. They had a hard time, but many relaxed enough that some of the rigidness in their strokes became less. They all told me that it was hard, and many began laughing as they tried to relax their faces. They said it felt really weird. It will continue to be something that the group works on.
I preach that relaxation is the key to speed. Here was a skill that I used to try to reinforce that concept. The swimmers in the group continue to struggle with the idea, but it is one of those aspects that I continue to push to my swimmers. It may seem counter-intuitive, but relaxing really is what makes swimmers really fast. This is why the fastest swimmers make it look so easy; they're relaxed.
My mother was a world class backstroke swimmer, who was part of the lost generation of fast swimmers who peaked in time for the 1980 Olympics. I remember her talking about how a concentration of hers was to learn how to relax your face muscles while swimming backstroke. I tried it, and I found that this allowed me to relax my neck, and also relax upper back muscles. It created me as a 12 year old swimmer with a backstroke that many complimented me on how pretty the stroke was. The new relaxed stroke probably had something to do with backstroke being the first stroke that I got fast at when I was young. I learned that the relaxed stroke was so fast, and I was able to do events that I didn't think that I could do. I only liked the 50 back, but now the 100 back was easier, and the 200 back was possible. This concept of relaxing my swims would lead to progressing in all my strokes later in my swimming.
I talk to my swimmers the other day when working on backstroke to concentrate on relaxing the face muscles, neck, and back. They had a hard time, but many relaxed enough that some of the rigidness in their strokes became less. They all told me that it was hard, and many began laughing as they tried to relax their faces. They said it felt really weird. It will continue to be something that the group works on.
I preach that relaxation is the key to speed. Here was a skill that I used to try to reinforce that concept. The swimmers in the group continue to struggle with the idea, but it is one of those aspects that I continue to push to my swimmers. It may seem counter-intuitive, but relaxing really is what makes swimmers really fast. This is why the fastest swimmers make it look so easy; they're relaxed.
Tuesday, November 15, 2011
We do what's necessary, and a little more about the blog
First thing, Last night we did a 5000 yard practice for a group that has done between 4000 - 4500 on hard nights, and we started the night off with running a mile. Not everyone made the whole workout, but many tried very hard to make as much of it as they possibly could. I could tell that many were doing their best. I ended the night talking about what is necessary.
"You don't achieve the best that you can be by just doing what you want to do. You must do what is necessary to be the best that you can be." I have talked to them before about going beyond their comfort zone, and last nights workout was one of those workouts in terms of yardage. The intervals weren't that tough, but I also didn't include a whole lot of talking or explanation. It was a "Meat and Potatoes" workout. Freestyle at an aerobic level, and for a good amount of time. We did some breaststroke and backstroke as active rest between the interval sets, but it was pretty much freestyle.
With every talk I give, it is with the aim of creating a culture. It is one of the main things that I must do in my position. I am developing athletes to understand the culture and work ethic that is going to be necessary to be able to succeed in our two senior groups. That means I need to develop their strokes, develop race skills, develop aerobic foundation, develop character, and develop the right mentality to make the transition and time in the senior groups successful and enjoyable. Yes, training can be enjoyable if they understand what the training is aimed towards. Swimming doesn't have to be the sport that you have to hate to succeed. Many do succeed despite not enjoying the sport, but there are others who can actually enjoy the challenge of practices, and enjoying the challenge of attending every practice. The sacrifices made aren't seen as sacrifices anymore, they are seen as commitment to something that they love to do.
Now to the second part. This blog can be informative to many people, but there is some information that many in the swimming world already know. I don't take claim that all of my information is mine and/or original. I have studied many, I have stolen terminology, and borrowed many ideas. I may spin them in a different way, but most of them are from somewhere else.
For the coaches who follow this blog, think about where can someone get some of the information I include in this blog. You can get it from a mentor coach, coaching books, and other swimming resources that normally you have to pay for. One thing I heard recently is the belief that the young coaches don't really know what they are doing, and that there aren't a good amount of new good young coaches out there. So, it is the responsibility for coaches to teach those trying to come into the ranks. Again, I don't see myself as a guru for coaching swimming, but I have some knowledge that some may be able to take a few tid bits from, and build from those pieces that they take away.
For the young coaches, always be willing to listen. I watch and listen to my Head Coach. We are the same age, but she has experiences that I haven't had. I watch and listen to my younger coaches, yeah they have little experience, but that doesn't mean that they won't come up with something clever. I watched and talk to my old age-group coach as he had experiences that I didn't have, and had ideas that were very different than mine. I sat down at the senior meet at Rancho-Simi and talked to the Senior Coach for Santa Barbara Swim Club and senior coach from Sun Devil Aquatics, and I took in what they had to say. 10 years into swim coaching, and I continue to try to learn more to be able to spin into the way I do things.
This blog is just a compilation of my thoughts and ideas. About what I am doing with my swimmers, and things that I try to accomplish with them. As I said almost a year ago, I am putting my thoughts and information out there, if someone takes something from it, that is awesome.
I hope that every enjoys reading the blog, and I get kind of excited that so many people are that interested in what I have to say (or type). Going to be at 4500 pageviews soon, with well over 1200 pageviews the last two months. Never thought I'd get this kind of following, but it is really cool. Thank you to all of you.
P.S. Don't be afraid to leave comments. I am more than willing to respond or answer any comments that are posted.
"You don't achieve the best that you can be by just doing what you want to do. You must do what is necessary to be the best that you can be." I have talked to them before about going beyond their comfort zone, and last nights workout was one of those workouts in terms of yardage. The intervals weren't that tough, but I also didn't include a whole lot of talking or explanation. It was a "Meat and Potatoes" workout. Freestyle at an aerobic level, and for a good amount of time. We did some breaststroke and backstroke as active rest between the interval sets, but it was pretty much freestyle.
With every talk I give, it is with the aim of creating a culture. It is one of the main things that I must do in my position. I am developing athletes to understand the culture and work ethic that is going to be necessary to be able to succeed in our two senior groups. That means I need to develop their strokes, develop race skills, develop aerobic foundation, develop character, and develop the right mentality to make the transition and time in the senior groups successful and enjoyable. Yes, training can be enjoyable if they understand what the training is aimed towards. Swimming doesn't have to be the sport that you have to hate to succeed. Many do succeed despite not enjoying the sport, but there are others who can actually enjoy the challenge of practices, and enjoying the challenge of attending every practice. The sacrifices made aren't seen as sacrifices anymore, they are seen as commitment to something that they love to do.
Now to the second part. This blog can be informative to many people, but there is some information that many in the swimming world already know. I don't take claim that all of my information is mine and/or original. I have studied many, I have stolen terminology, and borrowed many ideas. I may spin them in a different way, but most of them are from somewhere else.
For the coaches who follow this blog, think about where can someone get some of the information I include in this blog. You can get it from a mentor coach, coaching books, and other swimming resources that normally you have to pay for. One thing I heard recently is the belief that the young coaches don't really know what they are doing, and that there aren't a good amount of new good young coaches out there. So, it is the responsibility for coaches to teach those trying to come into the ranks. Again, I don't see myself as a guru for coaching swimming, but I have some knowledge that some may be able to take a few tid bits from, and build from those pieces that they take away.
For the young coaches, always be willing to listen. I watch and listen to my Head Coach. We are the same age, but she has experiences that I haven't had. I watch and listen to my younger coaches, yeah they have little experience, but that doesn't mean that they won't come up with something clever. I watched and talk to my old age-group coach as he had experiences that I didn't have, and had ideas that were very different than mine. I sat down at the senior meet at Rancho-Simi and talked to the Senior Coach for Santa Barbara Swim Club and senior coach from Sun Devil Aquatics, and I took in what they had to say. 10 years into swim coaching, and I continue to try to learn more to be able to spin into the way I do things.
This blog is just a compilation of my thoughts and ideas. About what I am doing with my swimmers, and things that I try to accomplish with them. As I said almost a year ago, I am putting my thoughts and information out there, if someone takes something from it, that is awesome.
I hope that every enjoys reading the blog, and I get kind of excited that so many people are that interested in what I have to say (or type). Going to be at 4500 pageviews soon, with well over 1200 pageviews the last two months. Never thought I'd get this kind of following, but it is really cool. Thank you to all of you.
P.S. Don't be afraid to leave comments. I am more than willing to respond or answer any comments that are posted.
Thursday, November 10, 2011
Special Olympics Team and Growing through experiences
I began researching and looking into beginning a Special Olympics Team back in September, and now it is beginning to come together. It is exciting to be able to begin a program like this, as it is great to reach out to other people who I may not otherwise be able to reach, and it will give me experience with the Special Olympics Movement.
One of the biggest things that I look forward to, is being able to provide volunteer opportunities to my club swimmers to assist others in learning the sport that they spend so much time and effort towards. I saw this last summer as I had so many of our athletes help coach our summer league teams, and help operate the summer league swim meets. Some did it because they felt like they needed to, but a good amount of them seem to really enjoy the experience. I think that working with Special Olympic Athletes will give even more to my athletes.
It is one of the core concepts that I want to promote in my athletes. The concept of giving to others, and realizing that you really can touch a persons life in the process, and rewarding that moment can be. Volunteerism and giving of oneself is a great virtue, one that our swimmers can see their parents do for them and our swim club, and now will be able to experience it through a program like the one I am trying to organize.
I hope that with this team, the Special Olympic athletes put forth extraordinary effort to learn to swim, and I can only hope that the athletes can watch, and realize that it is hard work that is required to achieve.
So many different possible things can be learned, and it will vary between the experiences, but I feel like it will be a great growing experience for all of those who choose to volunteer, including a growing experience for myself, as it will be a new experience for me as well. Going back to my view of always trying to grow through my studies and my experiences. This will be another that will allow me to grow to be a better person.
One of the biggest things that I look forward to, is being able to provide volunteer opportunities to my club swimmers to assist others in learning the sport that they spend so much time and effort towards. I saw this last summer as I had so many of our athletes help coach our summer league teams, and help operate the summer league swim meets. Some did it because they felt like they needed to, but a good amount of them seem to really enjoy the experience. I think that working with Special Olympic Athletes will give even more to my athletes.
It is one of the core concepts that I want to promote in my athletes. The concept of giving to others, and realizing that you really can touch a persons life in the process, and rewarding that moment can be. Volunteerism and giving of oneself is a great virtue, one that our swimmers can see their parents do for them and our swim club, and now will be able to experience it through a program like the one I am trying to organize.
I hope that with this team, the Special Olympic athletes put forth extraordinary effort to learn to swim, and I can only hope that the athletes can watch, and realize that it is hard work that is required to achieve.
So many different possible things can be learned, and it will vary between the experiences, but I feel like it will be a great growing experience for all of those who choose to volunteer, including a growing experience for myself, as it will be a new experience for me as well. Going back to my view of always trying to grow through my studies and my experiences. This will be another that will allow me to grow to be a better person.
Tuesday, November 8, 2011
The Survivor Set
I believe this is also called another name, but I kind of liked the idea of a Survivor Set. The set consisted of 20 x 100 Freestyle. It was designed with a set of two 100 Freestyles on the 2:00 minute, followed by a set of two 100 freestyles on the 1:55, and then two 100 freestyles on the 1:50, and so forth. The last two 100 Free were going to be on the 1:15. Once a Swimmer missed an interval they were out of the set, so only the strong survive.
When I came up with the set I knew that the fastest 100 Free interval we had done up to that point with this group was on the 1:20, and I had a few of the swimmers who were able to do that interval. This set would go just barely past that, but yardage wise, way beyond when they are normally doing the 1:20 interval. I knew that this was the kind of set that would open swimmers eyes, and allow them to see what they could do when pushed. (Of course most of my swimmers didn't want to be left out of the set. If the swimmers slack, then they could just pull up and sit out a bunch, and not be able to reap the benefits of this set.)
Oh, the majority of the swimmers surprised me. I had four kids make the last two on the 1:15. One being a young boy that just moved into the group in August. I had six make one of the 100 Free's on the 1:15, and barely missed the last one by 1.5 seconds or less.
I hope for many of these swimmers they are capable that not only can they go a long way, as shown in the 3000 for time, but they can go fast even when tired. I think this sets it up that I can make even more challenging workouts, and with some confidence now, they can probably do them, even though before they might have been hesitant, and would fail mainly out of fear of the set. The 1:15 may not seem as impossible for some of the swimmers, and maybe now I'll need to try it out.
It's great to have a practice where the group surprises you. It is almost like a wake up call. "We are better than before," and actually they maybe better than even my good Blue Group last fall, even though last year they were on average older than this years group. These Groups continue to redefine our Groups of our program. The Senior 2 Group seems to be much more developed than the group was last year, and the Blue Group seems to be more developed than last year as well. It is really exciting, and I really look forward to how the swimmers respond at the meets coming up with this new level of training and confidence.
When I came up with the set I knew that the fastest 100 Free interval we had done up to that point with this group was on the 1:20, and I had a few of the swimmers who were able to do that interval. This set would go just barely past that, but yardage wise, way beyond when they are normally doing the 1:20 interval. I knew that this was the kind of set that would open swimmers eyes, and allow them to see what they could do when pushed. (Of course most of my swimmers didn't want to be left out of the set. If the swimmers slack, then they could just pull up and sit out a bunch, and not be able to reap the benefits of this set.)
Oh, the majority of the swimmers surprised me. I had four kids make the last two on the 1:15. One being a young boy that just moved into the group in August. I had six make one of the 100 Free's on the 1:15, and barely missed the last one by 1.5 seconds or less.
I hope for many of these swimmers they are capable that not only can they go a long way, as shown in the 3000 for time, but they can go fast even when tired. I think this sets it up that I can make even more challenging workouts, and with some confidence now, they can probably do them, even though before they might have been hesitant, and would fail mainly out of fear of the set. The 1:15 may not seem as impossible for some of the swimmers, and maybe now I'll need to try it out.
It's great to have a practice where the group surprises you. It is almost like a wake up call. "We are better than before," and actually they maybe better than even my good Blue Group last fall, even though last year they were on average older than this years group. These Groups continue to redefine our Groups of our program. The Senior 2 Group seems to be much more developed than the group was last year, and the Blue Group seems to be more developed than last year as well. It is really exciting, and I really look forward to how the swimmers respond at the meets coming up with this new level of training and confidence.
Freestyle Commonalities
There are many different kinds of freestyle out there. Some have huge rotation, some have little rotation. Some have straight arm recovery, some have high elbow recovery. Hand patterns are different, and turnover rates are different. Even hand entries are different from swimmer to swimmer. So what are the things that I see as being common in good freestyles.
Recovery: Elbow leads and hand relaxed
The Catch: Hand gets below the elbow, and fingers are not outward (deep catch fingers tend to be down and more shallow catch tends to have fingers pointed inward).
The Pull: Hand doesn't cross mid point and hand tends to lead the push (not the elbow)
The Finish: Hands push past the hips.
The Kick: Balance press with feet (directionally) and only a slight bend in the knees with the motion deriving from the hip flexor.
Through the various freestyles I have seen these seem to be the things that are in common. Swimmers find the comfort stroke as long as they do the main concepts of good freestyle. Have the commonalities, and then the rest is dependent upon the swimmer, as not every swimmer can swim alike. Watching a swimmer and trying them to emulate that swimmer is not always the best way to teach swimming, as a stroke concentrating on perfection normally is very mechanical and not always the fastest.
I am still a newbie when it comes to coaching (yes, 10 years is still a newbie), especially with as little as I knew when I began coaching. I could have missed things, or have something that may not be common in all high level freestyles. But to this point, this is what I have seen.
Recovery: Elbow leads and hand relaxed
The Catch: Hand gets below the elbow, and fingers are not outward (deep catch fingers tend to be down and more shallow catch tends to have fingers pointed inward).
The Pull: Hand doesn't cross mid point and hand tends to lead the push (not the elbow)
The Finish: Hands push past the hips.
The Kick: Balance press with feet (directionally) and only a slight bend in the knees with the motion deriving from the hip flexor.
Through the various freestyles I have seen these seem to be the things that are in common. Swimmers find the comfort stroke as long as they do the main concepts of good freestyle. Have the commonalities, and then the rest is dependent upon the swimmer, as not every swimmer can swim alike. Watching a swimmer and trying them to emulate that swimmer is not always the best way to teach swimming, as a stroke concentrating on perfection normally is very mechanical and not always the fastest.
I am still a newbie when it comes to coaching (yes, 10 years is still a newbie), especially with as little as I knew when I began coaching. I could have missed things, or have something that may not be common in all high level freestyles. But to this point, this is what I have seen.
Friday, November 4, 2011
Working on the Kick
I have been doing a lot of kick development lately. It is the foundation of all strokes, and a huge emphasis for all of our younger groups. Our kids have developed better kicks, which in turn has led to better strokes as doing slower strokes is easier once they can kick. After a lot of observation of younger groups and swimmers in my group that aren't as good at kicking, I have realized something that I haven't focused on enough, and that is the up kick. The down kick is a focus as it teaches them how the ankle flexes and how to push the water downward, and that is probably the best place to start, but the up kick is what provides that consistent propulsion and a quicker kick as it keeps a disruption of the water tension on the surface of the water.
I have tried to emphasize lately, trying to feel the water with the bottom of the foot, and bring deep water to the surface. The foot will then break the surface of the water with toes at an upward angle, as then it is prepared in a propulsive position for the down kick. Warning: don't let the foot rise too high out the water as then they are bending the knee and creating resistence, and creates the majority of the down kick to be kicking air rather than water (have you ever stood on a skateboard and tried to move by pushing the air with your hands and arm? Pushing air isn't that propulsive).
Breaking the surface tension and keeping moving water at the feet is important. The leg doesn't have to work so hard to enter the water and the force can be used to push water downward rather than forcing down to break the surface tension. This allows for more propulsion and a quicker kick.
The up kick creates a faster kick and more consistent propulsion, it is very important in both the freestyle and butterfly kicks. Backstroke it is the down kick that is the focus as the body is turned over. Feeling the water with the bottom of the foot will also help as they learn the breaststroke kick as learning the pushing of the water with the bottom of the foot.
We want to develop better kicks as it is very important for long term success in the sport. Kicking isn't the only important part, but it is very important aspect to swimming.
I have tried to emphasize lately, trying to feel the water with the bottom of the foot, and bring deep water to the surface. The foot will then break the surface of the water with toes at an upward angle, as then it is prepared in a propulsive position for the down kick. Warning: don't let the foot rise too high out the water as then they are bending the knee and creating resistence, and creates the majority of the down kick to be kicking air rather than water (have you ever stood on a skateboard and tried to move by pushing the air with your hands and arm? Pushing air isn't that propulsive).
Breaking the surface tension and keeping moving water at the feet is important. The leg doesn't have to work so hard to enter the water and the force can be used to push water downward rather than forcing down to break the surface tension. This allows for more propulsion and a quicker kick.
The up kick creates a faster kick and more consistent propulsion, it is very important in both the freestyle and butterfly kicks. Backstroke it is the down kick that is the focus as the body is turned over. Feeling the water with the bottom of the foot will also help as they learn the breaststroke kick as learning the pushing of the water with the bottom of the foot.
We want to develop better kicks as it is very important for long term success in the sport. Kicking isn't the only important part, but it is very important aspect to swimming.
Thursday, November 3, 2011
Blog for the swimmer
The Road Not Taken by Robert Frost
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim
Because it was grassy and wanted wear,
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I marked the first for another day!
Yet knowing how way leads on to way
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I,
I took the one less traveled by,
And that has made all the difference.
Although this poem has been read many times, it remains a great poem that many use to teach a great lesson. How does this apply to you the athlete, you the swimmer.
Many people are active in the sport, and only go through the routine of a swimmer, this being the path that many have traveled and there are many great things about this path, but there is another path that is what I try to get swimmers to first see, and then choose to go down on their own behalf.
This other path includes many aspects to it, and I will include them below:
Have Pride in yourself: I learned this a little late, but I learned it never the less. It is the pride that can be taken from putting forth great effort. Despite the result, there is great pride in the knowledge that you put everything in to what you put your mind to. In the case of swimmer, that is putting forth a great effort at every practice and every meet. Again it is not the result that ends up giving you the pride, it becomes the effort that you put forth. This applies to all pursuits in life.
Respect your competition: If you respect the fact that your competition works hard and puts a great deal of time into succeeding, then it gives you drive to do the same. If you don't respect your competition you can lack some of this motivation. This is why good sportsmanship is a great value to have, as when you treat the opponent kindly and humbly, then you begin to develop respect for what they do, and what can help push you even farther.
Respect your Parents: If you are in swimming, then your parents care quite a bit about you because it is quite a time consuming and expensive activity. You may think they are crazy and over-bearing, or they are the parents that seem like they are dis-interested because they allowing your coach to provide the leadership. Either way they are the people in your life who love you unconditionally (no matter what), and believe me, if they didn't, you wouldn't be given the opportunity to swim on a USA Swim Team.
Respect your teammates: Your teammates are the ones who can help be a tape measure for you. A teammate who is slower than you is beginning to beat you at practice, it is only time before they catch your times at meets. If you you use your teammate as motivation you begin to work harder at practice to stay in front. The slower swimmer attends practice to strive to swim at the level of a teammate, so they work hard to catch them, thus helping them work harder. You are teammates, help each other become the best that you can all be. Cheer for them at meets, as they get faster that means you have a faster training partner which can ultimately help you down the line.
Represent your team: Understand that every performance and every action is a reflection of the team. If a swimmer doesn't try on an event, they represent the team badly, and these bad efforts become a cancer to a team. Don't be the cancer. Act appropriately, even the use of a bad word, or negative self-talk can become contagious. Don't be the bad seed to a good team, and begin to tear it down from the inside. Try to be the great representative that promotes character, pride, respect, and work ethic that your team is trying to create as a culture.
Sure you can go down the path of many and just participate in the sport, or you can go down the path less traveled of being a great person and representative of what there is in swimming. I talk about challenges all the time. Here is the challenge swimmers, go down the path less traveled. It isn't the easiest path, but it is the path to the most successful swim career.
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim
Because it was grassy and wanted wear,
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I marked the first for another day!
Yet knowing how way leads on to way
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I,
I took the one less traveled by,
And that has made all the difference.
Although this poem has been read many times, it remains a great poem that many use to teach a great lesson. How does this apply to you the athlete, you the swimmer.
Many people are active in the sport, and only go through the routine of a swimmer, this being the path that many have traveled and there are many great things about this path, but there is another path that is what I try to get swimmers to first see, and then choose to go down on their own behalf.
This other path includes many aspects to it, and I will include them below:
Have Pride in yourself: I learned this a little late, but I learned it never the less. It is the pride that can be taken from putting forth great effort. Despite the result, there is great pride in the knowledge that you put everything in to what you put your mind to. In the case of swimmer, that is putting forth a great effort at every practice and every meet. Again it is not the result that ends up giving you the pride, it becomes the effort that you put forth. This applies to all pursuits in life.
Respect your competition: If you respect the fact that your competition works hard and puts a great deal of time into succeeding, then it gives you drive to do the same. If you don't respect your competition you can lack some of this motivation. This is why good sportsmanship is a great value to have, as when you treat the opponent kindly and humbly, then you begin to develop respect for what they do, and what can help push you even farther.
Respect your Parents: If you are in swimming, then your parents care quite a bit about you because it is quite a time consuming and expensive activity. You may think they are crazy and over-bearing, or they are the parents that seem like they are dis-interested because they allowing your coach to provide the leadership. Either way they are the people in your life who love you unconditionally (no matter what), and believe me, if they didn't, you wouldn't be given the opportunity to swim on a USA Swim Team.
Respect your teammates: Your teammates are the ones who can help be a tape measure for you. A teammate who is slower than you is beginning to beat you at practice, it is only time before they catch your times at meets. If you you use your teammate as motivation you begin to work harder at practice to stay in front. The slower swimmer attends practice to strive to swim at the level of a teammate, so they work hard to catch them, thus helping them work harder. You are teammates, help each other become the best that you can all be. Cheer for them at meets, as they get faster that means you have a faster training partner which can ultimately help you down the line.
Represent your team: Understand that every performance and every action is a reflection of the team. If a swimmer doesn't try on an event, they represent the team badly, and these bad efforts become a cancer to a team. Don't be the cancer. Act appropriately, even the use of a bad word, or negative self-talk can become contagious. Don't be the bad seed to a good team, and begin to tear it down from the inside. Try to be the great representative that promotes character, pride, respect, and work ethic that your team is trying to create as a culture.
Sure you can go down the path of many and just participate in the sport, or you can go down the path less traveled of being a great person and representative of what there is in swimming. I talk about challenges all the time. Here is the challenge swimmers, go down the path less traveled. It isn't the easiest path, but it is the path to the most successful swim career.
Tuesday, November 1, 2011
You Can't Out Talent
This was the talk to the group tonight:
As I was growing as a coach, I spent a lot of time talking with my father and Phil a lot. Here is one of those things that picked up from Phil. His basic message was this: I'd rather have a group of hard working swimmers with little talent, than a group of swimmers with a lot of talent who didn't know how to work. The more I coach, the more I see this concept be so real.
I told the group, "You can't out talent the other swimmers. The only thing you can do is out work them." As a swimmer you have no control over your talent (sure the Talent Code gives a way you can develop ability, but natural talent a swimmer has no control over.) It is the work ethic that separates swimmers from one another. Sure, you get those few who are able to succeed for no real reason at all, but the odds are that you aren't that person. Early on swimmers develop fundamentals, and then the years between 11 - 16 are going to set the table for the work ethic that is developed. When work ethic is created during this time with well developed fundamentals, then as a age-group coach you have set your swimmer up for future success.
Does this have to be monitored though, yes. Too much too soon can be detrimental to a swimmer, and their path in the sport. So, a group that still reinforces fundamentals, but also takes the time to challenge the swimmers is what is great for this period of their development. You don't need to push, push, push, but intermix the push with some easier drills and skills like things. It is not easy to do though, the balance between developing work ethic, and going to far with developing that ethic. Coaches have different ways of going about it, and we all try things from season to season. It also helps that no year is the same within a group which allows interest to stay for those who are in a group for 2 to 3 years.
In the end, it is those who work for it that achieve success (whatever that may be for the swimmer). Talent takes you to certain point, and if it has come easy up to that point, then it is hard to accept that you haven't worked hard to achieve what you have, and the idea of working harder is very difficult. The idea of working hard should be a theme of their effort. Not that they need a harder practice, but work harder with the practice that is given to them. If a swimmer becomes the best in an area, they need to look for faster competition, so they have a reason to push harder. Growing up, this is why RCA came to SoCal so much, was to find the swimmers that were the fastest, and realize what we were striving to achieve. Not to be content with being the best in our little area. Coaches often look for a way to make a super star swimmer lose, so that they can keep that motivation, and understand that they still have a lot of work in front of them.
Remember, don't rely on talent, because it is the work ethic that will take a swimmer to their potential.
As I was growing as a coach, I spent a lot of time talking with my father and Phil a lot. Here is one of those things that picked up from Phil. His basic message was this: I'd rather have a group of hard working swimmers with little talent, than a group of swimmers with a lot of talent who didn't know how to work. The more I coach, the more I see this concept be so real.
I told the group, "You can't out talent the other swimmers. The only thing you can do is out work them." As a swimmer you have no control over your talent (sure the Talent Code gives a way you can develop ability, but natural talent a swimmer has no control over.) It is the work ethic that separates swimmers from one another. Sure, you get those few who are able to succeed for no real reason at all, but the odds are that you aren't that person. Early on swimmers develop fundamentals, and then the years between 11 - 16 are going to set the table for the work ethic that is developed. When work ethic is created during this time with well developed fundamentals, then as a age-group coach you have set your swimmer up for future success.
Does this have to be monitored though, yes. Too much too soon can be detrimental to a swimmer, and their path in the sport. So, a group that still reinforces fundamentals, but also takes the time to challenge the swimmers is what is great for this period of their development. You don't need to push, push, push, but intermix the push with some easier drills and skills like things. It is not easy to do though, the balance between developing work ethic, and going to far with developing that ethic. Coaches have different ways of going about it, and we all try things from season to season. It also helps that no year is the same within a group which allows interest to stay for those who are in a group for 2 to 3 years.
In the end, it is those who work for it that achieve success (whatever that may be for the swimmer). Talent takes you to certain point, and if it has come easy up to that point, then it is hard to accept that you haven't worked hard to achieve what you have, and the idea of working harder is very difficult. The idea of working hard should be a theme of their effort. Not that they need a harder practice, but work harder with the practice that is given to them. If a swimmer becomes the best in an area, they need to look for faster competition, so they have a reason to push harder. Growing up, this is why RCA came to SoCal so much, was to find the swimmers that were the fastest, and realize what we were striving to achieve. Not to be content with being the best in our little area. Coaches often look for a way to make a super star swimmer lose, so that they can keep that motivation, and understand that they still have a lot of work in front of them.
Remember, don't rely on talent, because it is the work ethic that will take a swimmer to their potential.
Subscribe to:
Posts (Atom)