Total out of 9 : Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up)

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1 GENERAL ATHLETIC and SYNCHRO SKILLS COMPETENCIES CHECKLIST / ATHLETE SCORE CARD LEARN TO TRAIN / TRAIN TO TRAIN : - 2 yrs old METRONOME SET AT 35 BPM BALANCE: TRIPOD HEADSTAND Head (ears specifically), shoulders, hips and ankles aligned Vertical body position is perpendicular to floor Ribs drawn into abdominals ; Abdominals engaged Gluts engaged Neutral spine (cervical, thoracic, lumbar) is maintained Extension Legs together Knees fully extended (as per Canadian standard) Ankles fully plantar flexed (as per Canadian standard) Total out of 9 : STANDING BACK PIKE POSITION (Barracuda set- up) Legs together Knees fully extended as per Canadian standard Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up) Legs at 9 angle perpendicular with the body. Legs together Knees fully extended (as per Canadian standard) Ankles fully plantar flexed (as per Canadian standard) Flat body 9 DEGREE BACK PIKE POSITION BACK BEND or BRIDGE Ears aligned with shoulder in vertical alignment Upper arm in 2 o'clock position Hands remain on spot Feet remain on spot Elbows in full extension (no hyperextension) Horizontal knee & ankle extension throughout as per Canadian standard Vertical knee achieves full extention with each repetition Completes repetition per count for 2 full counts of 8 Horizontal knee & ankle extension throughout as per Canadian standard Vertical knee achieves full extention with each repetition Completes repetition per count for 2 full counts of 8 Total out of 7 : SPEED: BALLET LEG SPEED SKILL (lower segment) Right ballet leg Left ballet leg PSO/NSO Skills testing FINAL October 25, 26

2 STRENGTH: V- UPS 9 degree flexed position attained each repetition Fingers maintain contact with the ground Torso (hips, shoulder, head) aligned & fully extended. 2 count flexion is accurate for each repetition 2 count extension is accurate for each repetition Torso and legs are synchronized for each flexion Torso and legs are synchronized for each extension repetitions are completed with all competencies accomplished ) Technical)Direction)from)Synchro)Canada:) Total out of 9 : STRENGTH & PRONE SHOULDER EXTENSION WITH DOWEL Developingtherangeofmovementoftheknees,anklesandfeetwillhelptheathletesto achievethebestextension. Kneescapneedstofaceforwardandlegsandfeetclosetogether. Thehillsshouldbehigherthantheknees. Agoodstretchingeverydayoftheharmstringandcalveswillalsohelptheathletestoincrease theirrangeofmovement. Athletesshouldalsodevelopthefeetmusclestohelpthetoepoint. Athletesshouldworkaminimumof5minutesofthedailytrainingontheextension. ' distance from Shoulders:' dowel to f''loor > 6 cm Stick to floor 5 5 cm - 59 cm cm - 9 cm 3 3 cm - 39 cm 2 2 cm - 29 cm <9 cm Total out of 5 : CORE: PLANK POSITION Season'25826'objectives:' Angle:' 2 '&'8' 2 '8' ' ' 5 '&'+' Upper arm in 2 o'clock position (hands below shoulder) Ears, shoulders, hips, knees, ankles aligned Elbows in full extension (no hyperextension) Gluts engaged Neutral spine (cervical, thoracic, lumbar) is maintained Fingers pointing forward and head is looking down Ears, shoulders, hips, knees, ankles in horizontal line Body descends close to floor and remains parallel Technical)Direction)from)Synchro)Canada:) Athletesneetobeabletodeveloptherangeofmovementthatallowsthemtoexecuteproperly someofthescullingtechnicwithoutcompassingforthelackofflexibility. Synchro Canada National Development Manager Lilianne Grenier 6 Total out of 8 : STRENGTH: PUSH- UP (Tricep) 2 count flexion is accurate for each repetition 2 count extension is accurate for each repetition repetitionsare completed with all competencies accomplished PSO/NSO Skills testing FINAL October 25, 26

3 NEEDLE - RIGHT Left Leg is at 2 o'clock Right leg is at 6 o'clock Body alignment at 5/7 o'clock Alignment of ears, shoulders and torso Turnout of o'clock or less Knees are fully extended as per Canadian standard Left ankle in full plantar flexion as per Canadian standard Right Leg is at 2 o'clock Left leg is at 6 o'clock Body alignment at 5/7 o'clock Alignment of ears, shoulders and torso Turnout of o'clock or less Knees are fully extended as per Canadian standard Right ankle in full plantar flexion as per Canadian standard Hold for 2 full counts of 8 Total out of : NEEDLE - LEFT Total out of : Total R & L NEEDLE out of 22 : ARIANA ROTATION L C R Vertical alignment of ears, shoulders and torso Hips and shoulders square Extension of front leg and ankle as per Canadian standard Extension of back leg and ankle as per Canadian standard Alignment of front/ righ(center)t leg (in accordance to centre line) Alignment of back / left (center) leg (in accordance to centre line) Complete FLAT split Flat sculling motion used with wrists bent well back Upper arms stationary Elbows are held at 5deg in "Y" position toes, knees, hips in full extension shoulders full flexion legs stay together (side by side) for entire 25m dorsum of foot stay dry (at the surface) for entire 25m face stays dry (at the surface) for entire 25m anterior hips stay dry for entire 25m Total out of (for each split) : Total ARIANA ROTATION out of 33 : SPEED: 25M FRONT FLUTTER KICK Timer = Timer 2 = AVERAGE TIME: SPEED: 25M PROPELLOR/ TORPEDO Timer = Timer 2 = AVERAGE TIME: Checklist for coaches to use in training Extension PSO/NSO Skills testing FINAL October 25, 26

4 STAMINA: 5M FRONT CRAWL Timer = Timer 2 = AVERAGE TIME: LATERAL SPLIT IN WATER (assessed during figure competition at the panel) Full Extension of the legs throughout Vertical alignment of the body Horizontal alignment of legs on centre line Legs are dry at the surface. Hips square Back leg knee cap facing the ceiling Complete FLAT split Total out of : SURFACE ARCH POSITION IN WATER (assessed during figure competition at the panel) Hip joints on a horizontal line Shoulder joints on a horizontal line Hips and shoulders joints 'square' & parallel to one another Head (ears specifically) in line with shoulders Full extension of knees and ankles Thighs and feet at the surface Hips - under the surface Total SURFACE ARCH out of 7 : PSO/NSO Skills testing FINAL October 25, 26

5 SYNCHRO SPECIFIC SWIM STAGE - TRAIN TO TRAIN - PHASE : LAP & 2 (6.5 points possible) assessed at 27 Espoir Championships LAP - SKILL LAP - SKILL 2 LAP - SKILL 3 Eggbeater (RIGHT) Vertical Position horizontal arm remains straight and at surface vertical body perpendicular to water surface hips under shoulders Effortless: appears stable with minimal movement Mid bust or higher 9.5 Arm pit dry 8.5 Clavicle dry 6.5 Mid- neck or lower.5 Total Skill out of 3.5 : Support sculled is used Body perpendicular to water surface Full extension of body with legs together Alignment of ear, shoulder & hip joint, and ankle bone Extension of both knees and planter- flexion of ankles (as per Canadian standard) Kick Pull Kick 6 count hold Mid thigh or higher 8.5 Low thigh (well above the knee cap) 7.5 Above knee cap 6.5 At knee cap or lower 5.5 Total Skill 2 out of.5 : Body at 5 angle to surface Timing & sequence of upper & lower movements Effortless: appears stable with minimal movement Mid bust or higher 9.5 Arm pit dry 8.5 Clavicle dry 6.5 Mid- neck or lower.5 Total Skill 3 out of 2.5 : Total Lap out of.5 : LAP 2 - SKILL Ballet Leg & Surface leg parallel to surface Vertical leg 9deg from trunk & perpendicular to surface Alignment of ear, shoulder & hip joint, ankle of horizontal leg Extension of both knees and ankles as per Canadian standard Mid thigh or higher 8.5 Low thigh (well above knee cap) 7.5 Above knee cap) 6.5 Knee cap or lower 5.5 Total Skill out of 2.5 : PSO/NSO Skills testing FINAL October 25, 26

6 LAP 2 - SKILL 2 LAP 2 - SKILL 3 Fishtail Position (either leg) Foot of forward leg at the surface Hip joints are on horizontal line and square Support scull is used Alignment of ear, shoulder & hip joint, ankle bone Full extension of both knees and plantr- flexion of ankles as per Canadian standard Boost: all three repetitions Rocket Eggbeater (LEFT) 6 count hold Suit with back of horizontal leg dry Upper thigh 9.5 Mid thigh 8.5 Low thigh (well above knee cap) 7.5 Above knee cap or lower 6.5 & Timing Vertical alignment of body Rapid rise Mid pelvis or lower 8.5 Top of pelvis or higher 7.5 & Timing Alignment of ears, shoulders, hip and ankle at the Vertical Position Rapid rise with no pauses (obvious increase in the speed of action) Ribs or higher 9.5 Waist or lower 8.5 Total Skill 2 out of 38 : horizontal arm remains straight and at surface vertical body perpendicular to water surface hips under shoulders Effortless: appears stable with minimal movement Mid bust or higher 9.5 Arm pit dry 8.5 Clavicle dry 6.5 Mid- neck or lower.5 Total Skill 3 out of 3.5 : Total Lap 2 out of 6 : SPEED Timer = Timer 2 = Average Speed: Time bonus: if under 2min5sec 2 Total Lap & 2 out of 6.5 : PSO/NSO Skills testing FINAL October 25, 26