LONG TERM ATHLETE DEVELOPMENT TESTING

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1 LONG TERM ATHLETE DEVELOPMENT TESTING GENERAL ATHLETIC, SWIMMING and SYNCHRO SKILLS LEARN TO TRAIN 9-10 & TRAIN TO TRAIN & Season Skills Land Video If this link does not work, please copy it and paste it in the address bar of your favourite browser. Please note: The athletes in the video examples are not entirely accurate in their performance of the competencies. The objective was to show athletes at different ages and skill level. Please refer to the list of competencies on the score sheet. The land competencies are scored as pass or fail. The water competencies are scored on time. At Synchro Canada, we believe in developing athletes that are Durable by Design, and not developing athletes by chance (Dr. Dean Kriellaars). Durability is defined as the ability to endure, which in sport and for Synchro Canada means, developing athletes that have the ability to participate, endure training, endure competition, and life. Durability training includes both MENTAL and PHYSICAL characteristics. Durability is an inclusive term, and includes training in the areas of: Fitness Physical literacy Motor Control Biomechanics Nutrition Sleep, Rest, Recovery and Regeneration Psychological Social Injury Prevention Awareness and Hazard Detection and Many More Based on long-term athlete development principals: Suppleness Speed Skill development Physical literacy Strength These are priorities to be training and tested during the Learn to Train, Train to Train and Train to Compete stages.

2 Basic Protocol, Goal Standard and Supplies Basic Protocol 1. Athletes must have knees and ankles exposed for land skills (as per photo). Hair is tied in a pony tail or bun. 2. Athletes must be in black bathing suit and black shorts/ yoga shorts (Black tank top is optional). 3. Athletes will have a minimum of 5 minutes for a warm-up period 4. Athlete will set-up on the X on their yoga mat in the. Evaluator will give a full 8 count to indicate the start of the test. 5. For all the skills, athletes will take 1 full set of 8 counts to setup, 2 full sets of 8 counts to hold the position, and 1 full set of 8 counts for transition. 6. FINA swimming rules apply (see below). Black suit and white cap are used for all water testing. (Novice black swimsuit is optional). GOAL CANADIAN STANDARD Attain proper positions to get the most points possible Attain Canadian Standard for toe flexion, ankle plantarflexion and knee extension (demonstrated in photo to the right) All points/ competencies related to knee and foot extension is compared to the Canadian Standard. EQUIPMENT and SUPPLIES Dryland Space (MUST BE A DRY ZONE) and Pool Space with 6-8 Lane with Ropes (½ Pool Deck as a DRY ZONE if dryland space is not available) Metronome at 135 BPM with Speaker or Sound System Whistles Stop Watches Yoga Mats White Tape for yoga mats 2-Dowels one with measuring tape taped to the dowel and one for additional skill/extra Clip Boards Pens/Pencils Event Signs, Score Sheets, Marshall Sheets, etc. for Organization Markers: Orange Cones, Figure Markers Sharpies: to write athlete draw number on both shoulders Tables and Chairs Push-UP Tester Optional - Curl-UP Tester Optional -

3 9-10 LTAD GENERAL LAND SKILLS 1. Ballet Leg R/L (on land) Athletes assumes back layout bent knee position on the ground. Assume a Ballet Leg position on the mat. Arms are extended at a 30-degree angle from the trunk on the floor of their lumbar spine, to achieve a canoe position. Body alignment = an imaginary line through the ears, shoulders, hips, and the horizontal malleolus should be as close to horizontal as possible of lumbar spine. The vertical thigh (ballet leg) maintains 90 with the horizontal line. The horizontal leg faces the ceiling (no roll-out). Both knees are fully extended. Both ankles are fully plantar flexed, and toes are flexed maximally. Hold for 2 full counts of Prone Shoulder Hyper Flexion with Dowel Athletes lying on their stomach. Arms are extended above their head resting on the floor; inner arms are touching both sides of the head. Hands firmly grasp a dowel at a distance equal to the width of the athlete s head. Extend the arms as high as possible, raising the dowel off the ground towards the ceiling. Feet, legs, torso and forehead must remain in contact with the floor. The distance from the mid-point (marked off prior) of the bottom of the bar to the floor. Hold for 2 full counts of 8.

4 9-10 LTAD GENERAL LAND SKILLS 3. Standing Pike Position (Barracuda set-up) From a tuck position with the feet together and on the X on their yoga mat and hands on the ground. Push up the hips to position in one count. Legs together, fully extended, and perpendicular to the floor. Body is pressed against legs with stomach, chest and face as close to the body, ideally touching. Hands should be palm up, behind legs (barracuda set-up) Hold for 2 full counts of Right Needle followed by Left Needle Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). Left leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Left ankle full plantar flexion. Maintain the needle position for 2 full 8 count set. Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). Right leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Right ankle full plantar flexion. Maintain the needle positions for 2 full counts of 8 per set.

5 9-10 LTAD GENERAL WATER SKILLS Meter Front Crawl (Freestyle Stroke) (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Sprint 25 meters of Front Crawl. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 25 meters and one hand has touched the wall. front crawl Meter Front Flutter Kick (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Hands must always be held together in a streamline position; sculling or strokes are not permitted; face may enter the surface water; and athletes may breathe when necessary (forward facing ONLY). Time will be recorded when athlete achieves the distance of 25 meters and both hands have touched the wall. front flutter

6 9-10 LTAD GENERAL WATER SKILLS Meter Front Crawl (Freestyle Stroke) (Competitive ONLY) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Sprint 50 meters of Front Crawl. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 50 meters and one hand has touched the wall. front crawl Meter Eggbeater (Competitive ONLY) Athletes start with left hand on the pool deck/gutter, the right arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Travel Right side leading in upright eggbeater position. At the 12.5 Meter marker, rotate left shoulder back and continue traveling down the pool in the same direction with the Left side leading in upright eggbeater position. Time will be recorded when athlete achieves the distance of 25 meters and the left hand has touched the wall. eggbeater

7 11-12 LTAD GENERAL LAND SKILLS 1. Ballet Leg Speed Skill Athlete starts in a left bent knee back layout position, right knee and ankle in full extension. At count 1, extend to a left ballet leg, HIT the top of the left ballet leg on each count for 2 full counts of 8. Athlete returns left leg to back layout position and assumes a right bent knee back layout position within 1 count of 8, left knee and ankle in full extension. At count 1, extend to a right ballet leg, HIT the top of the right ballet leg position on each count for 2 full counts of 8. For full points to be awarded, left & right knee must achieve full extension and be synchronized to the counts. 2. V-UPS Start position = lying flat on back with arms at side and shoulders, fingers and heels in contact with the ground. Raise both legs and torso together (and equally) until body is at a 90 angle at the hips (45 for legs and 45 for torso and head). Simultaneously lower legs and torso to each repetition and repeat. Fingers should maintain contact with the ground throughout the exercise. They may slide forward and backward but not assist. Feet and legs must be together and extended. Torso should be fully extended (neutral spine, natural curves, should be maintained throughout no rounding of the back). Complete one V-up in 4 counts (2 counts to flex & 2 counts to extend). Perform up to 10 repetitions with all above-mentioned points attained.

8 11-12 LTAD GENERAL LAND SKILLS 3. Push-UPS (Triceps) From plank position, arms should bend at elbow level with elbows staying close to the body. Hands below the shoulder. Horizontal alignment of ears, shoulders, hips, knees and ankle joint. Legs should remain straight and together, face should remain looking at the ground. Body descends close to the floor and remains parallel. Bottom of push-up is when body and upper arm is parallel to the ground. Elbows will have a 90 angle. One push up for every four counts, 2 counts to flex and 2 counts to extend elbows. Perform 10 repetitions with all above-mentioned points attained. 4. Right Needle followed by Left Needle Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). Left leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Left ankle full plantar flexion. Maintain the needle position for 2 full 8 count set. Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). The transition between the lowering of the left leg and the lifting of the right leg is 1 count of 8. Right leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Right ankle full plantar flexion. Maintain the needle positions for 2 full counts of 8 per set.

9 11-12 LTAD GENERAL WATER SKILLS Meter Front Flutter Kick (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Hands must always be held together in a streamline position; sculling or strokes are not permitted; face may enter the surface water; and athletes may breathe when necessary (forward facing ONLY). Time will be recorded when athlete achieves the distance of 25 meters and both hands have touched the wall. front flutter Meter Front Crawl (Freestyle Stroke) (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Sprint 50 meters of Front Crawl. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 50 meters and one hand has touched the wall. front crawl

10 11-12 LTAD GENERAL WATER SKILLS Meter Individual Medley (Competitive ONLY) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Perform a timed 100-meter individual medley in the following order - 25 metes Butterfly, 25 meters Backstroke, 25 meters Breaststroke and 25 meters Freestyle. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 100 meters and one hand has touched the wall Meter Eggbeater (Competitive ONLY) Athletes start with left hand on the pool deck/gutter, the right arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Travel Right side leading in upright eggbeater position for 25 meters. Touch the wall with the right hand and immediately travel Left side leading in upright eggbeater position for 25 meters. The athletes should be facing the same direction for both lengths. Time will be recorded when athlete achieves the distance of 50 meters and the left hand has touched the wall. eggbeater

11 13-15 LTAD GENERAL LAND SKILLS 1. Ballet Leg Speed Skill Athlete starts in a left bent knee back layout position, right knee and ankle in full extension. At count 1, extend to a left ballet leg, HIT the top of the left ballet leg on each count for 2 full counts of 8. Athlete returns left leg to back layout position and assumes a right bent knee back layout position within 1 count of 8, left knee and ankle in full extension. At count 1, extend to a right ballet leg, HIT the top of the right ballet leg position on each count for 2 full counts of 8. For full points to be awarded, left & right knee must achieve full extension and be synchronized to the counts. 2. V-SIT Hold with Dowel Start position = lying flat on back with hands holding a dowel resting across the top of the pelvis. Raise both legs and torso together (and equally) until body is at a 90 angle at the hips (45 for legs and 45 for torso and head). Dowel rests on legs at knee level. Feet and legs must be together and extended. Torso should be fully extended (neutral spine, natural curves, should be maintained throughout no rounding of the back). Hold the position for 2 full counts of 8.

12 13-15 LTAD GENERAL LAND SKILLS 3. Push-UPS (Triceps) From plank position, arms should bend at elbow level with elbows staying close to the body. Hands below the shoulder. Horizontal alignment of ears, shoulders, hips, knees and ankle joint. Legs should remain straight and together, face should remain looking at the ground. Body descends close to the floor and remains parallel. Bottom of push-up is when body and upper arm is parallel to the ground. Elbows will have a 90 angle. One push up for every four counts, 2 counts to flex and 2 counts to extend elbows. Perform 12 repetitions with all above-mentioned points attained. 4. Right Needle followed by Left Needle Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). Left leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Left ankle full plantar flexion. Maintain the needle position for 2 full 8 count set. Athletes will assume a standing pike position with feet on the X and palms on the ground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a position of 5/ 7 o clock (in comparison to a clock). The transition between the lowering of the left leg and the lifting of the right leg is 1 count of 8. Right leg is lifted to the vertical position with hips, knee and foot of the vertical leg square. Minimal turnout is allowed (1 o clock or less). Both knees are fully extended. Right ankle full plantar flexion. Maintain the needle positions for 2 full counts of 8 per set.

13 13-15 LTAD GENERAL WATER SKILLS Meter Front Flutter Kick (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Hands must always be held together in a streamline position; sculling or strokes are not permitted; face may enter the surface water; and athletes may breathe when necessary (forward facing ONLY). Time will be recorded when athlete achieves the distance of 25 meters and both hands have touched the wall. front flutter Meter Front Crawl (Freestyle Stroke) (Novice and Competitive) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Sprint 50 meters of Front Crawl. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 50 meters and one hand has touched the wall. front crawl

14 13-15 LTAD GENERAL WATER SKILLS Meter Individual Medley (Competitive ONLY) Athletes start with one hand on the pool deck/gutter, the other arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Perform a timed 200-meter individual medley in the following order - 50 metes Butterfly, 50 meters Backstroke, 50 meters Breaststroke and 50 meters Freestyle. FINA Swimming rules apply to this test. (Refer to FINA rules at the end of this document). Time will be recorded when athlete achieves the distance of 200 meters and one hand has touched the wall Meter Eggbeater (Competitive ONLY) Athletes start with left hand on the pool deck/gutter, the right arm is on the water surface facing the direction of the pool lanes, body in a tuck position, two feet touching the wall. Travel Right side leading in upright eggbeater position for 25 meters. Touch the wall with the right hand and immediately travel Left side leading in upright eggbeater position for 25 meters. The athletes should be facing the same direction for both lengths. Time will be recorded when athlete achieves the distance of 50 meters and the left hand has touched the wall. eggbeater

15 SW 5 FREESTYLE FINA RULES SWIMMING STROKES SW 5.1 Freestyle means that in an event so designated the swimmer may swim any style, except that in individual medley or medley relay events, freestyle means any style other than backstroke, breaststroke or butterfly. SW 5.2 Some part of the swimmer must touch the wall upon completion of each length and at the finish. SW 5.3 Some part of the swimmer must break the surface of the water throughout the race, except it shall be permissible for the swimmer to be completely submerged during the turn and for a distance of not more than 15 metres after the start and each turn. By that point, the head must have broken the surface. SW 6 BACKSTROKE SW 6.2 At the signal for starting and after turning the swimmer shall push off and swim upon his back throughout the race except when executing a turn as set forth in SW 6.4. The normal position on the back can include a roll movement of the body up to, but not including 90 degrees from horizontal. The position of the head is not relevant. SW 6.3 Some part of the swimmer must break the surface of the water throughout the race. It is permissible for the swimmer to be completely submerged during the turn, at the finish and for a distance of not more than 15 metres after the start and each turn. By that point the head must have broken the surface. SW 6.4 When executing the turn there must be a touch of the wall with some part of the swimmer s body in his/her respective lane. During the turn the shoulders may be turned over the vertical to the breast after which a continuous single arm pull or a continuous simultaneous double arm pull may be used to initiate the turn. The swimmer must have returned to the position on the back upon leaving the wall. SW 6.5 Upon the finish of the race the swimmer must touch the wall while on the back in his/her respective lane. SW 7 BREASTSTROKE SW 7.1 After the start and after each turn, the swimmer may take one arm stroke completely back to the legs during which the swimmer may be submerged. A single butterfly kick is permitted during the first arm stroke, followed by a breaststroke kick. Interpretation: The first arm stroke begins with the separation of the hands. SW 7.2 From the beginning of the first arm stroke after the start and after each turn, the body shall be on the breast. It is not permitted to roll onto the back at any time. From the start and throughout the race the stroke cycle must be one arm stroke and one leg kick in that order. All movements of the arms shall be simultaneous and on the same horizontal plane without alternating movement.

16 Interpretation: A pause after the separation of the hands is not a violation of the rule. SW 7.3 The hands shall be pushed forward together from the breast on, under, or over the water. The elbows shall be under water except for the final stroke before the turn, during the turn and for the final stroke at the finish. The hands shall be brought back on or under the surface of the water. The hands shall not be brought back beyond the hip line, except during the first stroke after the start and each turn. SW 7.4 During each complete cycle, some part of the swimmer's head must break the surface of the water. The head must break the surface of the water before the hands turn inward at the widest part of the second stroke. All movements of the legs shall be simultaneous and on the same horizontal plane without alternating movement. SW 7.5 The feet must be turned outwards during the propulsive part of the kick. A scissors, flutter or downward butterfly kick is not permitted except as in SW 7.1. Breaking the surface of the water with the feet is allowed unless followed by a downward butterfly kick. SW 7.6 At each turn and at the finish of the race, the touch shall be made with both hands simultaneously at, above, or below the water level. The head may be submerged after the last arm pull prior to the touch, provided it breaks the surface of the water at some point during the last complete or incomplete cycle preceding the touch. SW 8 BUTTERFLY SW 8.1 From the beginning of the first arm stroke after the start and each turn, the body shall be kept on the breast. Under water kicking on the side is allowed. It is not permitted to roll onto the back at any time. SW 8.2 Both arms shall be brought forward together over the water and brought backward simultaneously through-out the race, subject to SW 8.5. SW 8.3 All up and down movements of the legs must be simultaneous. The legs or the feet need not be on the same level, but they shall not alternate in relation to each other. A breaststroke kicking movement is not permitted. SW 8.4 At each turn and at the finish of the race, the touch shall be made with both hands simultaneously, at, above or below the water surface. SW 8.5 At the start and at turns, a swimmer is permitted one or more leg kicks and one arm pull under the water, which must bring him to the surface. It shall be permissible for a swimmer to be completely submerged for a distance of not more than 15 metres after the start and after each turn. By that point, the head must have broken the surface. The swimmer must remain on the surface until the next turn or finish. SW 9 MEDLEY SWIMMING SW 9.1 In individual medley events, the swimmer covers the four swimming strokes in the following order: Butterfly, Backstroke, Breaststroke and Freestyle. Each of the strokes must cover one quarter (1/4) of the distance. SW 9.3 Each section must be finished in accordance with the rule which applies to the stroke concerned.

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