Copyright USA Swimming, Inc. All rights reserved.

Transcription

1 Flowing Freestyle Novice to Pro Copyright USA Swimming, Inc. All rights reserved.

2 Presented By: Scott Colby Sport Performance Consultant Since August 2007, Coach Scott Colby has been a Sport Performance Consultant for USA Swimming. Prior to that, Scott coached in Ohio, Louisiana (Bengal-Tiger Aquatic Club), Texas (Fort Worth Area Swim Team), served as an assistant at Dynamo Swim Club in Atlanta and coached for 5 years at a YMCA on Long Island. His Louisiana team placed top ten at Nationals. His swimmers have placed in the finals at Olympic Trials, won 2 National titles and 7 Junior National titles including all four strokes, set three National Age Group Records, and won the National Meet Bob Kiphuth High Point award. Scott has also produced numerous Top 16 athletes. He holds a Masters degree in Physical Education and is an ASCA Level 5 coach.

3 PVK Comparison

4 Kick Technique Kick from core Pigeon Toed Follow Through Curl Toes Lift from back of knee (leg straight) Continuous, Small, Fast, STRONG!

5 Comparison Poor Good

6 Kick Mechanics The Difference is: Follow Through

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8 Kick Mechanics Toes point inward ( pigeon-toed ) Movement originates from the hip joint (core) Knee bend sets up the extension/power Power comes from leg extension (quads) Lift leg straight ( recovery kick )

9 Kicking with Fins Not Too Much

10 Video Courtesy of Guy Edson

11 Kicking Fast Nothing Like It

12 Courtesy North Baltimore Aquatic Club

13 Kicking Fast Showing Off Courtesy The Woodlands Swim Team

14 Courtesy Coach Matt Kredich, U of Tennessee

15 Courtesy Blue Ash YMCA

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19 Center of Gravity

20 Front-to-Back Balance (Body Position) 1 x Double the resistance 4 times the energy to go the same speed! 2 x

21 Front-to-Back Balance (Body Position)

22 Active Streamlining Popov Split water on side

23 Active Streamlining - Swim Tall

24 Keep it Long Swim Tall

25 Bilateral Breathing Symmetry: Increased balance Shoulder health Seeing the Competition Every 3? Or by 25s?

26 Breathing Rotate head along spinal axis Breathe in trough One goggle in, one out Small movement to breathe sneaky breath Get head back quickly before anchor begins Anchor arm when head is back in line

27 Breathing Breathing Pattern: HAVE ONE! 2? 3? 4? 2,3? 2,4?

28 One Goggle Up, One Under

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30 Breathe Behind Bow Wave

31 Breathe Behind the Wave

32 Breathe Behind the Bow Wave

33 Breathing Behind the Bow Wave

34 Breathing Behind the Bow Wave

35 Nathan Adrian

36 Nathan Adrian

37 Nathan Adrian

38 Chloe Sutton Training

39 Courtesy Chloe Sutton

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42 Starts with Learn-To-Swim!! (SloMo)

43 Next Group

44 Next Group

45 Breathing Drill: Land Work Quick/Sneaky Breath

46 Breathing Drill Step 1: Quick/Sneaky Breath (8 years old)

47 Breathing Drill Step 1: Quick, Sneaky Breath

48 Breathing Drill Step 2 2 Strokes, Quick/Sneaky Breath, 6 kicks

49 Breathing Drill Step 2 2 Strokes, Quick/Sneaky Breath, 6 kicks

50 Breath Before Manipulation

51 Breath Manipulation

52 Breath After Manipulation

53 Paddle on Head

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55 Trouble with Zipper Drill

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57 Zipper Extension

58 Better Zipper Drill With Zipper Extension

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64 Why Anchor? Anchor = Catch Swimmer plants their arm in the water and moves their body past arm

65 Freestyle Power

66 Dropped Elbow

67 Anchor = Catch

68 Anchor = Catch

69 Anchor = Catch

70 Anchor/Catch

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72 Do Not Cross-over Midline Train Tracks

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78 Straight Arm Anchor Great acceleration upon entry Easy to achieve high stroke rates Poor stroking efficiency Gary Hall Jr. Difficult to maintain high stroke

79 Number of Strokes 25 s Bernard Lezak DIFF Lezak Bernard Total

80 Rotation Timing Key is able to rotate/extend and get a high elbow When rotated, only two places to go: 1. Down (straight arm) More rotation 2. Across More catch-up stroke

81 Straight Arm>Crossover High Elbow>Efficient Joyce 50 Freestyle Vollmer 200 Freestyle

82 Your Drills

83 Things to Consider Old habits are hard to break/overtake! May feel less pull when using a high elbow High Elbow difficult when increasing speed

84 More Info/Video

85 The End