BeInSynch GOOD LUCK MARIYA & ANITA AND TO ALL OF OUR NATIONAL TEAMS COMPETING THIS SUMMER! Education Newsletter. You can t put a limit on anything

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1 BeInSynch Education Newsletter JULY EDITION 2016 Welcome to the rd Quarter Education Newsletter! Our goal is to share information with you from experts, volunteers, coaches and officials. If you have suggestions to be included in future newsletters, please send them to GOOD LUCK MARIYA & ANITA AND TO ALL OF OUR NATIONAL TEAMS COMPETING THIS SUMMER! 2016 Coaches College Fundraising & Recruiting Shoulder Injuries & Prevention If at First You Don t Succeed by Chris Carver Why I Volunteer by Jeanne Struck How to Start a Collegiate Team Coaching Tips & Tricks Strokes & Turns GRADE LEVEL TESTING, COURSES & EVENTS 7/10-7/16 Natl Talent Camp 12 & U Riverside, CA 7/14-7/16 Synchro America Open Riverside, CA 7/17-7/23 Natl Talent Camp Riverside, CA 7/24-7/23 Natl Talent Camp Riverside, CA 8/1-8/2 Grade Level 1&2 Testing 8/3-8/4 Grade Level 3&4 Riverside, CA 8/ Coaches College Ohio State University 9/21 9/25 Convention Atlanta, GA You can t put a limit on anything Michael Phelps 10/20 10/23 US Masters Championships Oro Valley, AZ USA Synchronized Swimming 1 Olympic Plaza Colorado Springs, CO

2 CHOREOGRAPHY, CREATIVITY & MOVEMENT We are very excited to invite everyone to the 2016 Coaches College August 26 th 28 th, at The Ohio State University in Columbus, Ohio Join us as we are given the opportunity to learn from internationally known synchronized swimming choreographers Biz Price & Jenny Ekhilevsky, dancer & acrobat John Cartin. Also presenting will be Music Editor Dan Wool, and Synchronized Skating Coach, Heather Paige. Topics include - themes, music research, how to develop ideas, choreography and thinking outside of the box Coaches College Airport: Columbus Intl Airport. Hotel: The Hyatt Place, 795 Yard Street, $135/night, includes hot breakfast, wifi & free parking. Ask for the USA Synchronized Swimming block of rooms. Coach Registration: Registration July 1 st 31 st - $300 per coach Late Registration August 1 st 19 th - $350 per coach Schedule: Thursday, August 25 th Arrival Friday, August 26 th 8:00 am 8:00 pm Saturday, August 27 th 8:00 am 8:00 pm Sunday, August 28 th 8:00 am 1:00 pm GUEST SPEAKERS BIZ PRICE Biz Price is a former synchronized swimmer who represented Canada at the International level as a member of the Canadian National Team. She turned her attention to coaching in 1984 and worked with Canada until after the 2000 Olympic Games where Canada won medals at every Games from 1984 to Since then, she has worked with a number of top synchro nations from around the world including Spain and China resulting in World and Olympic medals. Biz, a world renowned coach and choreographer, joined British Synchro in At the 2012 Olympics Games the team achieved a 6 th place. This is the highest ranking ever achieved for a GB Team in Synchronized Swimming. In 2014 Biz joined the Performance Advisor Team at UK Sport and continues to share her passion for coaching and excellence in sport. Her sport include Athletics, Short Track Speed Skating and Figure Skating. JENNY EKHILEVSKY In 1995 Jenny began developing athletes in the 13-15, junior and senior programs, winning many national championships and placing athletes onto National and Olympic Teams. Jenny has coached for the U.S. National Team on and off since 1998 serving as consultant for the Junior and Senior National Teams, as Assistant Coach and Head Coach for National Team II, Head Coach for the U.S Junior World National Team as well as Head Coach for the U.S. National Team I. Much of Jenny s career has also been working with athletes from around the world and from she served as the World and Olympic Coach for the Netherlands. Today Jenny is a master coach for the Aquamaids and continues to develop athletes into champions. JOHN CARTIN Combining his passion for acrobatics and dance, John began his journey into teaching and choreography. John has taught and judged on national dance conventions and in studios across the U.S. He has performed and created work for circus festivals the 34th Mondial du Cirque De Deman in Paris, and The Moisture Festival in Seattle. He collaborated on Franco Dragone s The Han Show in China, Taylor Swift s Grammy Aerial performance, and Katy Perry s Prismatic World Tour Aerial Choreography. He has created work for the US Free Mixed Duet at the 2015 Fina World Championships, Redbull, Nationwide, Gap, the French National Free Duet at the 2012 Olympics, as well as the 2013 Free Team World Championships. John has a unique fusion of innovative and, yet, highly athletic movement. 2

3 FUNDRAISING Water Shows One of the most popular fundraisers are water shows. These can be to kick off the season or ending the season (or anywhere in between). You can charge admission and do other things in conjunction with it like bbq s, concessions, silent auctions, raffles. Amazon Smile Do you or those you know shop on Amazon? Register to be a part of the Amazon Smile program! Scrips Everyone shops and buys gift cards, this is an easy way to make money. Look up for the list of companies. Note: per IRS rules, a portion of the percentage you make off of the cards must be allocated to your team. Grocery Stores Similar to Scrips. You can purchase reloadable gift cards from select stores and receive a rebate. Note: per IRS rules, a portion of the percentage you make off of the cards must be allocated to your team. Items to Sell Butterbraids, Flowers (Holidays & Spring/Summer), Cookie dough, Candles, etc. Events to Work Concessions at sporting events, concerts, Peoples Fairs, SnapBooster Snap a picture of your receipt (food, gas, store) and receive a rebate. Guaranteed at least 10 cents per receipt. Swim-a-Thons Collect money on a per lap basis. Note: the phrase swim-a-thon is trademarked by USA Swimming, a portion of all proceeds from your event must be paid to USA Swimming. See usaswimming.org for further information & instructions. Food/Dinners Have your team make breakfast burritos, soups, pies, cupcakes to sell. Organize a Spaghetti Dinner, Ice Cream Social, or Soup, Salad & Dessert Event. Yard/Garage Sale Have all of the families contribute items to sell. Contact Goodwill or the Salvation Army for pick up at the end of the weekend for donation. Recruiting Ideas Girl Scout clinics Summer camps Lesson programs Water Shows & Demos Exhibitions at recreation centers, country clubs, hotels, water parks. Flyers distributed to schools Ads in local parenting or lifestyle magazines Tables at events such as community fairs, festivals or flea markets Participate in local parades, carnivals and school events Contact local newspapers & tv stations to do a promo on your team (if you take them cookies or cupcakes you have a great chance of them remembering you!) Participate in activities for a local cause, such as - charity walks & community events Contact Event Planners to let them know you are interested in performing at events. (be sure to have a flashy brochure about your team) Word of mouth (be sure to carry cards with lesson and practice times listed) Website (be sure to keep it updated) Hand out flyers with information about team or lesson programs. Always remember to wear your team gear and display your team banner whenever appropriate! Raffles 50/50 Organization splits the net proceeds with the winner (check local and state laws for rules & regulations). Bingo Working in an actual bingo hall, or host a bingo night (could be in conjunction with a spaghetti dinner). Be sure to check local and state laws. Restaurants Team up with restaurants for a team promotion they will give your organization a percentage of profits for the selected date & time period. Community Events Not only a fundraiser but can also be a great recruiting tool. Sign up to have a booth at any kind of event & not only fundraise, but be sure to show videos and have the athletes show off their medals! 3

4 Prepared By Selina Shah, MD, FACP, Team Physician USA Synchronized Swimming The Importance of the Shoulder for Synchronized Swimmers Shoulder injuries are common in synchronized swimmers. The majority of injuries occur from overuse over a period time rather than from an acute one-time accident. The causes of overuse, or chronic injuries, are often due to one or many factors such as the following: training errors, improper use, or lack of strength. The goal is to prevent injuries by optimizing shoulder function and strength for synchronized swimming. In this article, we will review basic anatomy, function, injuries and prevention. The shoulder is a ball and socket joint, but the socket is shallow so it functions more like a golf ball on a tee. This anatomical arrangement allows for tremendous range of motion which is maximized in synchronized swimming. The bones of the shoulder consist of the clavicle, the acromium, the spine of the shoulder, the scapula (shoulder blade) and the humerus (long arm bone). The ball and socket are surrounded by a capsule that is a thick band of connective tissue that covers the joint. There are four rotator cuff muscles which perform certain motions (Table 1) and work together along with the long head of the biceps tendon to help stabilize the ball of the humerus in the socket. A bursa (lubricating fluid sac) lies on top of the supraspinatous to protect it being damaged by the acromium when the arms is raised. An extra ring of cartilage called the labrum sits in the socket on top of the surface cartilage (hyaline cartilage) to help increase the surface area of the socket. 4

5 SHOULDER INJURIES (continued) The shoulder is a ball and socket joint, but the socket is shallow so it functions more like a golf ball on a tee. This anatomical arrangement allows for tremendous range of motion which is maximized in synchronized swimming. The bones of the shoulder consist of the clavicle, the acromium, the spine of the shoulder, the scapula (shoulder blade) and the humerus (long arm bone). The ball and socket are surrounded by a capsule that is a thick band of connective tissue that covers the joint. There are four rotator cuff muscles which perform certain motions (Table 1) and work together along with the long head of the biceps tendon to help stabilize the ball of the humerus in the socket. A bursa (lubricating fluid sac) lies on top of the supraspinatous to protect it being damaged by the acromium when the arms is raised. An extra ring of cartilage called the labrum sits in the socket on top of the surface cartilage (hyaline cartilage) to help increase the surface area of the socket. Rotator cuff muscle Supraspinatous Subscapularis Teres Minor Infraspinatous Function Abduction (raising the arm to the side away from the body) Internal Rotation External Rotation External Rotation Many people think of shoulder motion as simply the motion that comes from the ball moving in the socket. However, the scapula also moves against the rib cage as the ball moves in the socket. Seven muscles help stabilize and move the scapula: serratus anterior, levator scapulae, trapezius, rhomboids, latissimus dorsi, pectoralis major and pectoralis minor. Proper motion of the scapula is critical to proper shoulder function. As the arms are raised overhead, the scapula moves forward, outward, and upward. Many athletes, including synchronized swimmers lack proper motion of the scapula due to an imbalance in strength of the muscles that stabilize the scapula which can lead to shoulder problems such as shoulder instability, impingement syndrome, bursitis, and rotator cuff strains. SOME COMMON INJURIES Shoulder instability can occur as a result of stretching the shoulder capsule from repetitive microtrauma combined with the flexibility requirements of synchronized swimmers. This stress can cause a reflex inhibition of the muscles that control the ball in the socket and of the scapula stabilizers. This in turn leads to a lack of control of the ball in the socket and causing pain. Impingement syndrome occurs when the supraspinatous muscle gets pinched between the acromium and humerus when the arm is raised. If the scapula motion is not correct, the ball does not move correctly and can lead to impingement. Bursitis occurs when the bursa sac gets inflamed from repeated impingement. Weaknesses and imbalances of the rotator cuff muscles are common. These muscles are utilized extensively in synchronized swimming and are prone to overuse and strains. HOT TIP: IT S ONLY PROPER Proper form is the key to successful cross training. The muscles trained in these exercises aren t designed to help you pull a truck in the World s Strongest Woman Competition they re small joint stabilizers meant to develop joint stability and prevent injury. If you pay attention to posture and isolate the intended areas, you will see better results with fewer reps. Don t eek out a few more reps just to finish the set. If you re using proper form, your body will tell you when to stop. 5

6 SHOULDER INJURIES (continued) PREVENTION Rotator cuff strengthening and scapula stabilization exercises are important to do on a regular basis to help prevent injury. These should be done with proper technique. Several exercises exist and here are a few to get you started: Internal Rotation 1. Tie one end of the exercise band to a door knob, fence at the pool, or similar unit. The band should be even with your elbow when you re standing up. 2. Hold the other end of the band in your right hand and stand with your right side closest to the tie point. 3. Create tension by either shortening the band or moving farther from the tie. 4. Keep your elbow in by your waist and bend it 90, as if you re support sculling. 5. Rotate your arm inward so your hand passes in front of your body. This in-scull part of the motion will move your arm farther in than it would be during support scull. 6. Return to the starting position and repeat times. 7. Repeat with the left hand with the left side facing the tie. External Rotation 1. Follow steps 1-4 from the internal rotation exercise above, but this time, hold the band with your left hand (with your right side still close to the tie). 2. Starting with your left arm crossed in front of your body, rotate your hand outwards to achieve a full range of motion. 3. Return to the starting position and repeat times. 4. Repeat with the right hand with the left side facing the tie. Abduction 1. Stand on one end of the band with the right foot. Place the other end in your right hand with the thumb towards the sky and the pinky to the ground. 2. Start with the hand by your right thigh. 3. Raise the arm in a diagonal motion from the thigh at about 30 degrees at a 30 degree angle from the front. Seated Rows 1. Sit on the ground in a pike position with your legs straight out in front and body erect. 2. Wrap the middle of the exercise band around the bottom of your feet and hold one end in each hand. The closer to your feet you hold the band, the more tension there will be. 3. Initiate the rowing motion by squeezing your shoulder blades together. Then pull on the band by bending your elbows, passing close to your waist to engage your full range of motion. 4. Return to the starting position and repeat times. Standing Rows 1. Stand on the exercise band and hold one end in each hand. There should already be some tension in the band. 2. Hold your hands in front of your legs with palms facing your body. 3. Pull your hands up to just under your chin. Your elbows should come out to the sides as you pull up, but never rise higher than your ears. (From a side-view, your hands should be moving up and down on a vertical line.) 4. Lower your hands back to the starting position and repeat the exercise times. In addition to strengthening the rotator cuff and working on scapular motion and stability, the key to preventing overuse of the shoulder is using and having a strong core (will be discussed in a separate newsletter article). References: 6

7 FEEDBACK US Junior Olympics Judges Feedback on Figures at US Junior Olympics Clarification on Spin Penalties GENERAL FEEDBACK FOR ALL FIGURES 12 & Unders Continue to work on layouts, both back and front. Head tends to be forward especially on back layouts. Splits are improving. Watch the timing on figures, some are better, but it varies on each figure. Work on extension, legs, feet and upper body. Please line up correctly with the figure marker s Maintain vertical alignment on descents and finish with control and extension. Work on surface arch position. Back layouts not extended or lined up with the marker. Overpikes in the Albatross, Half Twist and Side Fishtail Split, not piked enough in Barracuda, Spinning s Back Layouts were very poor for this age group, although there were a few outstanding. Front layouts were better. Thrusts too many rocks and pikes to surface to lift, some had their face coming out. Surface Front Pike Positions are overpiked. Pay attention to Vertical descents, many pulled under or descended too quickly. Work on core strength. More feedback on figures from Junior Olympics is now posted in the Members Only section on the USA Synchro website under Coaches Resources. There have been many questions as to when a penalty given on figures with spins. Below is an explanation. For the Continuous Spins, the swimmer must pass the 360 mark in order to not get a penalty. If they just barely passed the 360 mark with their heels above the surface, I would drop my score significantly - a full point. From there it would go to 3/4 for a 3/4 short; half point for half short, etc. If the swimmer went a half spin over the 720 mark before their heels reached the surface, it would be the same half point deduction in score. Whether they are over or under the amount of spins, the deduction would be the same. If a swimmer only completes the 360, then it is the incorrect figure & they would receive the penalty. In the Porpoise Spin Up if a swimmer does not reach their knees, this would be a lack of strength/skill & it would not be a penalty just a judging factor. The London has a combined spin - it should be 360 down & 360 up. A 720 down & up would be a penalty. 5 7

8 If at first you don t succeed, try, try again. Chris Carver, Head Coach Santa Clara Aquamaids USA Synchro Coach of the Year Olympic Team Head Coach 1996, 2000 & 2004 In my many years of coaching synchronized swimming, it has become apparent to me that there are no positive predictors of guaranteed athletic success. With the tremendous developmental variability in young athletes there may be late bloomers who might ultimately display pure synchronic magic. Viewed in this way, an early emphasis on outcome can really be misplaced. There is, instead, another emphasis that may yield more success than can be imagined. We want our athletes to love their sport and to participate in it for a very long time. When I think of longevity in sport, my mind automatically turns to Al Oerter, a discus thrower who competed until the age of 61. He had the distinction of winning four consecutive Olympic Titles; however, it wasn t the medals that were the hallmark of this man. It is the lesson he can teach everyone about the value of effort. He never competed against other athletes, only against himself. As he said, Competition in its best form is a test of self. It has nothing to do with medals. The winner is the person who gets the most out of themselves. This is an important lesson regardless of what one decides to pursue. As I write this, I am thinking of two outstanding athletes who manifest Al Oerter s philosophy. The first one is Becky Dyroen-Lancer. Becky was a late bloomer who didn t make her athletic move until she was 13 years old. When she failed to make an age group A team, her parents advised her to keep trying. When she ultimately came into her own, there was nothing that could stop her. Her joy was in the process and that kept her excited by her daily effort and progress. She challenged herself constantly and step-by-step Becky s journey took her to international gold medals in solo, figures, duet, and team. Bill May is the other athlete whose work ethic and desire propelled him to unimagined heights. Bill May is a self-made talent. I am always dismayed by those who believe that Bill was a born talent. Instead, Bill exemplifies an athlete who loves what he does and works diligently every day to improve. It is this process from which Bill derives his bliss. We all know that flexibility is a quality that is essential in synchronized swimming. For as long as I have known Bill, stretching was a daily part of his regimen. This has not changed over the years. Bill can still be found waking up an hour early to devote his time to this personal challenge. His desire to challenge himself sustained him when the rules said there was no place for him. He proved through his steadfast commitment to improve himself that the world of synchronized swimming just might be a good place for a new event that included men. After and unrelenting desire for selfimprovement, Bill now holds a gold and silver medal from a world FINA sanctioned competition. If immediate results are your focus, you will never know what you might have achieved. It is important to remember, however, that no matter what your chosen endeavor, there are no shortcuts. Hard work driven by passion is the key. You don t have to be the best in the world; you only have to be your best. If you work in that direction, I guarantee that you will surprise yourself. If you don t immediately get the position on the team that you desire or if you seem to be blocked by the rules that say you can t and. if you love what you are doing, DON'T QUIT. I wonder where Becky and Bill might have been had they quit when things didn t immediately happen for them. These people, like Al Oerter, are proof that persistence and patience, and intrinsic rewards ultimately pay big extrinsic dividends. The simple wisdom of our ancestors is something we should revisit through a familiar old proverb, If at first you don t succeed, try, try again. It will open many doors for you that you never imagined. 8

9 GETTING READY FOR THE SEASON A REALISTIC APPROACH TO LIMITED AMOUNT OF RESOURCES I have very limited pool time for my team what do I do? Decide What Your Focus is for the Year Recreational? Competitive? Attending Invitationals, Association, Regional, National Meets? Knowing what your goals are for the year will help you to put together daily, weekly, monthly and annual plans. Lack of Pool Time Even if you do not have access to a pool for 20+ hours a week, there are many other things you can do outside of the pool land drill, flexibility and strength training, just to name a few. If you do not have space at your facility to do land work, consider finding a gym that has drop in times. These are usually very inexpensive and you will have access to gymnastics coaches. Teach Routines Outside of Pool Time athletes do not always have to be in the pool to learn a routine. In fact many times teaching a routine outside of the pool will allow for better attention Use Pool Time Effectively Efficiency and Planning - it is very important that planning for your practices happens before you get to the pool. Set Goals for Each Practice - we, as coaches, know that flexibility in planning is the name of the game but having a goal will help you, and your athletes, to feel accomplishment at the end of the day. Hannah, Camilla, Katie, Katie & Jenna New Canaan Aquianas, CT Always remember there are a lot of things you can do in shallow water! Lap training: including swimming work-outs, laps of routine drills. Shallow water figure skills: Back Layouts, Front Layouts, Ballet Legs, Front Pike Pull Downs, Walkouts, Front Pikes to Fishtails, etc. Matching parts of routine: Armstrokes, parts of hybrids, pattern work. Flexibility exercises: On the wall, off the wall, with partners. Caitlin & Sophie Tonawanda Aquettes, NY 9

10 GRADES IMPORTANT NEW UPDATES & INFORMATION Levels 1-3 Updates & Revisions: * Clarifications on when a skill should be scored or failed. * Lower heights on Eggbeater, Verticals, Bent Knee Verticals, Fishtails & Ballet Legs for full points. * Bonuses for heights on Eggbeater, Verticals, Bent Knee Verticals, Fishtails & Ballet Legs and flat Splits. * Faster times for the Speed swimming section, added armstroke assessment, added turn assessment in Level 3. * Two options for headstands. * Split some assessed areas into 2 sections. * Significant changes in scoring in Routines. * Miscellaneous Typos Level 4 Updates & Revisions: * Clarifications on when a skill should be scored or failed. * Lower heights on Eggbeater, Verticals, Bent Knee Verticals, Fishtails & Ballet Legs for full points. * Bonuses for heights on Eggbeater, Verticals, Bent Knee Verticals, Fishtails & Ballet Legs and flat Splits. * All of Grade Level 4 changed to metronome speed 120. Lap 1 of Synchro Routine revised to allow for vertical skills in the deep end. * Faster times for the Speed Swimming section. Levels 1-4 ScoreSheets: * Faster way to enter numbers (see explanation on scoresheet instructions). * Passing scores changed. Assessors: * All current Levels 1-3 Assessors need to review the update to the skills grading prior to their next competition. * To become a Level 4 Assessor, a current Level 1-3 Assessor must complete the on-line training, take and pass the online test. * To become a Level 1-4 Assessor, training must be done in person either at Convention or by bringing an Assessor Trainer to your area, take & pass the online tests. THE LEVELS 1-4 MANUAL IS NOW AVAILABLE FOR PURCHASE! Look in the Events area of the website under Merchandise New: You will now receive an electronic version when purchasing the manual. PATCHES FOR GRADES Patches are available for Levels 1, 2 & 3. Only $4.00 each! GRADE REQUIREMENTS FOR 2017 US Nationals Grade Levels 1, 2, 3 & 4 National JO s Grade Levels 1 & 2 Don t forget to stretch! If you purchased a Levels 1-4 Manual at JO s, you will want to use the electronic version for clearer explanations & typo corrections found during Grades Seminars at JO s. Amanda Olson, Tampa YMCA 10

11 WHY I VOLUNTEER & WHY YOU SHOULD TOO! By Jeanne Struck, National Judge 1999 Lillian MacKellar Award winner Past Vice President-Education & Multiple Committee & Chair positions When Jan, a student at the high school at which I was teaching, stopped me, a new teacher, in the hall and asked, would you please sponsor our synchro club?, I had NO idea where it would lead. And because no was not yet in my vocabulary, I said, Sure. This has led to a lifetime of fun, friends, frustration, knowledge, and most importantly, respect for the people involved with our sport. The first reasons are obvious, I think. Respect because we know synchronized swimming is challenging, both physically and mentally, it is creative, it is beautiful, and it makes wonderful athletes of our committed young people. To volunteer to give or to offer to give on one s own initiative fancy words for a consuming, demanding, and altogether compelling way to spend a lifetime. Why stay with volunteering? And these reasons will apply to almost any kind of volunteering, not just synchro, so listen up! Volunteering in synchronized swimming is first paying back to those people who helped you grow and become the adult you are, scouts, school, mentors, who or whatever. As a volunteer you become part of a great whole, you are a foundation piece for the entire organization. You will make friends, lifelong friends, I guarantee this. There are very few places I can drive to in the United States where, if I have difficulties, there is not someone who can help. And you may know I drive a lot! Each time the competition finishes successfully, on time, with happy athletes, a sense of aiding young people to learn and grow, and a clean pool you can have a sense of accomplishment and of satisfaction in a job well done. Long term, you will acquire knowledge and understanding of our sport, you will know your child better, you will gain understanding of yourself, you will see more of the world, granted it sometimes is more the world of swimming pools than the world of Walt Disney, you will be able to meet and befriend others with your same goals and hopes, and much, much more. The final reasons I volunteer in synchronized swimming are more personal. First of all, the challenges. Our young people are the brightest and best of the youth of the United States. I learn from them constantly, they are direct, smart, forward thinking, committed to both sport and learning, they are respectful, responsive, all the characteristics that force us as adults to stay alert and forward thinking as well. When one volunteers, one learns to accept change, we don t have to like change at first, but change is what life if about, so we are forced to accept and we learn to like. Volunteering keeps one young. I cannot be a curmudgeon and work with caring adults and bright young people and stay in a mental or physical rut. Faced with what is required of our athletes, how can I not stay active, faced with the refinements and constant upgrading of our sport, how can I not be mentally challenged and mentally active? I urge you to give a try to some aspect of synchro volunteering. We are family and we embrace all who enter our beautiful, crazy world. Welcome! 11

12 How to Start a Collegiate Synchro Club 1. Contact collegiate representatives so that they may assist you with any questions. a. Collegiate Chair: Meredith Simpson- mmsynch@aol.com b. Collegiate Development: Elizabeth Gerdin- enorton@uiwtx.edu c. Technical Chair: Megan Azebu- mazebu@stanford.edu i. The collegiate representatives will help find an existing club representative near you to help mentor your program 2. Contact your school s sports club representatives a. Find out how many interested students you need and what the organization requires to consider synchro for a club sport. b. Be prepared to have a short presentation ready. A powerpoint will already be prepared by the collegiate development chair. You may need to input a few specifics to your school. i. Follow the next steps below to help input information for your short presentation 3. Next steps a. Contact the school aquatics staff and know the pools availability. b. Recruit your team i. Create a poster or other recruitment materials that can be used. The collegiate representatives will supply you with digital copies of videos (coming soon) and power points. Great to have flyers that can be sent out and posted in admissions offices and the club sports office. ii. Host interest meetings and post information around campus. The sports club organization should normally host an informational meeting or club fair at the beginning of the year. iii. Take both experienced and non-experienced swimmers. You can have a competitive team and a show/recreation team. Great to get extra members by promoting FUN exercise! c. Contact local synchro clubs for possible coaches or volunteers. They may also be helpful in loaning sound equipment if needed. 4. You are officially a sports club! Inform the collegiate representative of your success and start organizing! USA Synchro Register your club with USA Synchro Register your individual swimmers with USA Synchro Fill out all proper paperwork to compete o Technical Chair Megan Azebu can answer any questions: mazebu@stanford.edu Coordinate your schedule with other teams to compete Get to know the rules for USA Synchro and NCAA. Remember to abide by NCAA guidelines. Log on to NCAA.org to review NCAA guidelines or contact collegiate representatives for assistance. To read more on How to Start a Collegiate Team look under Collegiate, Future Athletes at University of the Incarnate Word COLLEGIATE TEAMS Arizona State University Boston University Carleton College College of William & Mary Colorado State University Florida State University Miami of Ohio University Ohio State University Ohio University Penn State San Diego State University Smith College Stanford University University of Arizona University of Central Florida University Illinois University of Michigan University or Minnesota University of Missouri University of Pennsylvania University of Richmond University of St Thomas University of Texas University of the Incarnate Word Wheaton College Collegiate Chair: Meredith Simpson, mmsynch@aol.com For program contact information go to the USA Synchro website and look under the Collegiate heading. 12

13 COACHING TIPS & TRICKS Stroke and Turn Techniques BACKSTROKE Want to improve your backstroke stroke & turn technique? Superstar swimmer and quadruple world record holder, Ryan Lochte, demonstrates the perfect backstroke stroke & turn technique. BREASTSTROKE Olympic gold medallist, Jessica Hardy, demonstrates the perfect breaststroke stroke technique. And how to master your breaststroke turn with a demonstration from Olympic champion, Ryan Lochte. BUTTERFLY Watch Olympic gold medallist, Tyler Clary, demonstrate the perfect butterfly stroke. Master your butterfly turn with this informative swimming video featuring Olympic gold medallist, Ryan Lochte. FREESTYLE Watch the perfect freestyle stroke technique in action via a how-to video, which includes a demonstration by Olympic freestyle sprint champion, Nathan Adrian. And how to master your freestyle turn with quadruple world record holder, Ryan Lochte