MEANINGFUL*COMPETITION*

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1 MEANINGFUL*COMPETITION* PROTOCOL*FOR*PSO1NSO*GENERAL*ATHLETIC*AND*SYNCHRO*SKILLS* LEARN*TO*TRAIN* *9110**11112* TRAIN*TO*TRAIN* *11112**13115* TRAIN*TO*COMPETE* *16118* 2016%2017'Season YouTube*video*examples:** Ifthislinkdoesnotwork,pleasecopyitandpasteitintheaddressbarofyourfavouritebrowser. Please*note:* Theathletesinthevideoexamplesarenotentirelyaccurateintheirperformanceofthecompetencies. Theobjectivewastoshowathletesatdifferentagesandskilllevel. Pleaserefertothelistofcompetenciesonthescoresheet. Thecompetenciesarescoredasapass*orfail. AtSynchroCanada,webelieveindevelopingathletesthatareDurablebyDesign,andnotdeveloping athletesbychance(dr.deankriellaars). Durability isdefinedas theabilitytoendure,whichinsport andforsynchrocanadameans,developingathletesthathavetheabilitytoparticipate,enduretraining, endure competition, and life. Durability training includes both MENTAL and PHYSICAL characteristics. Durabilityisaninclusiveterm,andincludestrainingintheareasof: Fitness Physicalliteracy Motorcontrol Biomechanics Nutrition Sleep,rest,recoveryandregeneration Psychological

2 Social Injuryprevention Awarenessandhazarddetection Andmanymore BasedonlongQtermathletedevelopmentprinciples: " Suppleness " Speed " Skilldevelopment(beforetheonsetofadolescentgrowthspurt) " Physicalliteracy(beforetheonsetofadolescentgrowthspurt) " Strength(immediatelyafterthePHV,ortheonsetofmenarche) are priorities to be trained and tested during the Learn to Train, Train to Train and Train to Compete stages. ThefollowingexplainstheprotocolsforMeaningfulCompetitionPSOQNSOGeneralAthleticandSynchro Skillseventtobecompletedduringthe2016Q2017season. Eachprovinceisaskedtoimplementsomeformofskilleventswithintheircompetitionstructureorvia clubtesting.formoreinformationonyourprovincesskillslistandimplementation,pleasecommunicate withyourprovincialorganization.

3 MEANINGFUL)COMPETITION General)Athletic)and)Synchro)Specific)Skills EVALUATOR)TRAINING)WEBINAR)RECORDING P2017 COMPÉTITION)SIGNIFICATIVE Athlétiques)et)Habilités)spécifique)à)la)nage)sync EVALUATOR)TRAINING)WEBINAR)RECORDING (en$anglais$seulement) P2017

4 PSO$NSOSkillsProtocol 2016$2017 LEARNTOTRAIN,TRAINTOTRAIN,TRAINTOCOMPETE PURPOSE DEPENDENTMEASURE REQUIREDEQUIPMENT Toassess: Speed Skill CoreStrengthStability Strength Stamina Supplenessinthejoints: hipflexionextension lumbarspineflexionextension kneeextension ankleplantarflexiondorsiflexion toesflexion Suppleness Speed Skill(bodyposition) Synchronization(tometronome) LAND " " " " *Please'see'score'sheet'for'detailed'scoring' criteria s'for'each'skill " " " " " Metronomesetat135 Dowelwithmeasuringtapeattached(notethestarting measure) AthleteScoresheet Yogamat(eachathletebringstheirown)withan X inthe center TwoFoamrollers Blackbathingsuit Blackathleticshorts(kneesmustbevisible) Blacktanktop(optional) Hairshouldbeinaloosebunorinaswimcap. WATER " " " " " " Timers Whistle Stopwatchesorcellular phones Athletescoresheet Blackbathingsuit Swimcap. BasicProtocol Athletesmusthavekneesandanklesexposedforlandskills(asperphoto) Athletesmustbeinblackbathingsuitandblackshorts/yogashorts(Blacktanktopisoptional) Athleteswillhaveaminimumof5minutesforawarm$upperiod Athletewillset$uponthe X ontheiryogamatinthestartposition.evaluatorwillgiveafull8counttoindicatethestartofthetest. Foralltheskills,athleteswilltake1fullsetof8countstosetup,2fullsetsof8countstoholdtheposition,and1fullsetof8countsfortransition. GOAL CANADIANSTANDARD # Attainproperpositionstogetthemost pointspossible # AttainCanadianStandardfortoeflexion, Allpoints/competenciesrelatedtokneeandfootextensionarecomparedtotheCanadianStandard ankleplantarflexionandkneeextension (demonstratedinphotototheright) Videoexample: 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 for specific criteria s to achieve. $ The competencies are scored as a pass or fail. If#this#link#does#not#work,#please#copy#it#and#paste# it#in#the#address#bar#of#your#favourite#browser

5 Providinginstructionalcuescanfacilitatethelearningprocessbutnotattheexpenseofrepetitionstohonethenervoussystemsabilitytogeneratethemovement. Childrenneedasafeplacetoallowfailures,butneedasmanyormoresuccessestoprogress appropriatechallenge. Ultimately,performanceofmovementsinfrontofothersneedstobeprogressed(theaudienceeffect),butinitiallyitcanbecounter$productiveforlearning. PSO$NSOSkillsProtocol 2016$2017 REMINDERSFORCOACHESWHENTEACHINGSKILLS by#dr.#dean#kriellaars#presentation#at#2016#synchro#canada#convention# Repetition(BasedLearningwithKnowledgeofResults. Thehumannervoussystemisadeptatlearningtasks/skillswhenprovidedwithrepetitionsofthemovementwhenthereis knowledgeofresults. Ifachildismovingdownamovementoragilityladder,theyknowifthemovementiscorrectbythefootworkrequired,sowitheachsuccessivepassdowntheladder, theytypicallyreduceerrorsinexecutionbyknowingtheresultsoftheirownperformance(self$monitoring). Withobjectivesandfeedback,thebraincanself$correctmovementwithrepetitions. Thiscreatesarobustnervoussystemcapableofdealingwithvariationsinmovementcircumstances. Confidence Confidenceisbuiltonfunandchallengingexperiencesmixedwithsuccessesandfailures Lessonplansneedtobedesignedtoenhanceconfidence.Itisinsufficientjusttohavefun. Thesessionmusthaveachallengethatcanbeovercome. Failuresneedtooccurforultimatesuccess. Learning(at(Speed Peoplelearnbestwhenthemovementspeedisreducedortheskillisbrokendowntoitscomponentparts. Havetheparticipantsexecutemovementatslowerspeeds,thenprogressthespeedasexecutionerrorsreduceoverrepetitions. Whenspeedisincreased,accuracydecreases(errorsincrease),sotime(repetitions)isneededtoadjusttoeachnewspeed. Accuracyfirst speedsecond Peer$Pressure Asinglelineupwithchildrenwaitingandwatchingeachothercreatesasituationofsocialinhibitionofmovement. Createshorterlines(ornolines)sothatmanyaremovingatonce thiscreatesanonymity.thisalsocreatesmorerepetitions. Createmultiplestationssothat observers areminimized.

6 PSO$NSOSkillsProtocol 2016$2017 Time%Pressure% Controltimepressureinactivitiessothattheparticipantdoesnot feel rushed. Iftimepressureispresent(apparent'or'perceived)thentheabilitytolearnanewskillisminimized. Example Ifchildrenarelineduptouseapieceofequipment,thepersonexecutingintheequipmentshouldnotfeelasiftheyneedtovacatethespaceforthenext person especiallyduringlearning. Leadersshouldsetupenoughtimeforallparticipantstoperformmultiplerepetitionsoftheskillwithouttimepressureduringtheinitialmovementskill acquisitionphase(20to100repetitions). Cueing'During'Movement' Whenapersonislearninganewtask,theyREQUIREtheirhigherbraincentrestolearn. Ifyoupromptorcueduringthemovementyouaredivertingtheirattentionawayfromlearning. Witheachsuccessiverepetitionthepersonrefinestheirabilitytoperformthemovement soerrorsinexecutionnormallydecreaseovertimewithrepetition. Ifyouprovidefeedbackofresultsofexecution,thepersoncanoftenlearntheskillwithoutcues. Ifyouprovidecues,providethemafterexecution. Whensomeonehasacquiredtheskill meaningitisautomatic theyarereadytoreceiveinstructionsduringmovementorlayeronanothermovementwiththe newlylearnedskill. REMINDERS: $ Consistency(is(king $ Progression)is)everything $ Time%of%task $ SelfZmonitoring $ Accountability

7 Flexibility: PSO$NSOSkillsProtocol 2016$2017 VERYIMPORTANTFORCOACHESTOUNDERSTANDING: $ Quieting(the(Residual(Tone Whatistone? TONEofamuscleissimplythecombinationofbackgroundactivityofamuscle(thereisgenerally someelectricalactivityofthemuscleat rest )andintrinsictensionofamusclefromelastictissue (holdapieceofbeefinyourhands) Thismeansthenervoussystem(motoneurones)arebeingactivated Thehigherbraincentres Apprehension performanceanxiety Pain Spinalcentres Nocioception localguarding Reflexeslikethestretchreflex Intrinsicfeaturesofmuscle(viscosity) BackBendorBRIDGE: TypesofStretches StaticStretching(SlowSustainedStretching) DynamicStretching BallisticStretching ProprioceptiveNeuromuscularFacilitation(PNF) Contract relax ***ExtracaretoproperlyteachprogressionsisVERY important. ***SpottingisMANDATORYwhenteachingthebridge toathletesuntiltheskillisaccomplished.

8 PSO$NSOSkillsProtocol 2016$2017 BackbendorBridge Learningprogression: Archonfloor%dynamicarch%archrocker(picture'1) Proneextension Proneextensionwithhandswalkback Proneextensionwithheelstohead Wallarchwithhandshigh Wallarchwithelbowson Snapdown(onkneesandonfeet)(picture'2a''picture'2b) Backdolphin(picture'3) Back(supine)bridgeonfloor(head,shouldersandfeetonground,raisebuttocks),hold15sec,3$5x Backbend legsextended(straight) Backbend roundtostraight(rocker) Backbend walkhandsbacktofeet Backbend pelvisraiseorlower Back(supine)bridgeonfloor:handsatears,fingertipspointingbackward,hold15sec,3$5x 11. Backbend(spot)$supportedunderback,pressupintobridge,hold5sec,3$5x,buildupto10$15secholds 12. Backbend$round,hold5sec,3$5x,buildupto10$15secholds PICTURE1: PICTURE2a:

9 PSO$NSOSkillsProtocol 2016$2017 PICTURE2a: PICTURE3:

10 PSO$NSOSkillsProtocol 2016$2017 The'following'information'is'courtesy'of' Basic'Techniques'in'Circus'Arts'%'Handstands 'by'foundation'cirque'du'soleil.'we'would'like'to'thanks'dr.'dean'kriellaars' and'cirque'du'soleil'for'sharing'their'resources'with'synchro'canada.'the'full'resource'can'be'found'on'synchrocoach.ca'for'nccp'members.' HANDSTANDS (tripod): Technicalelementdescription: Balancingontheheadwithsupportonbothhands. Prerequisites Bodyalignmentontheback,lyingontheground. Frontroll to'safely'roll'out'of'a'tripod'handstand'of'balance'is'lost Insynchronizedswimming: Atripodheadstandisanimportantskillinsynchronizedswimmingtodevelopandmaster.Thereisadirectcorrelationbetweentheabilitytomaintainanerectpostureonland andtheathlete sabilityinthewater.inaddition,developingneckstrengthisveryimportantforathletes.strongneckmusculaturecanhelppreventtheseverityofinjuriessuch asconcussions. ***SafetyNotice:teaching#the#tripod#to#young#childen#(10#and#under)#is#not# recommended#because#of#the#risk#of#injury#to#the#cervical#vertebrae ***ExtracaretoproperlyteachprogressionsisVERYimportant. ***SpottingisMANDATORYwhenteachingthisskilltoathletesuntiltheskillisaccomplished. ExplanationoftheMovement Fromakneelingposition,bendthearmsandplacethehandsundertheelbows,formingatrianglewiththehead. Graduallytransferthebodyweightontothehead,beginningwithupperback.Keepthetuckpositionwiththepelvisinposteriortiltuntil thebalanceismastered.m1 Oncethebalanceiscontrolled,thelegscanbeextendedverticallywiththefeetinlinewiththeback.M2 M 1 M 2

11 PSO$NSOSkillsProtocol 2016$2017 Frogstand: Learningprogression: Initiation: 1. Askathletetoassumea frog stand.iftheathletecancompletethisposition,theyhavesignificantstrengthandbalancetoattemptthenextprogression. 2. Asktheathletetoassumeatripod tuck position M1.Avariantexampleofa tuck position: 3. Holdthetuckpositioninthetripod Developing: 1. Athletemovestoaverticalpositionfromthe tuck position M2.Athletemaybeclosetoawalltoassistiflossofbalanceoccurs. Acquired: 1. Athleteachievesverticalposition,fromatuckpositionorusesastraddlelift.Slightmovementwhileholdingtheposition.Hastheconfidence,strength,coordination, andstabilitytomoveawayfromthewall. Accomplished: 1. Athletemoveswithconfidencetoassumeatripodheadstand.Nolongerrequiresspottertomaintainposition.Showscompletestabilityforthedurationoftheskill. Variations: Split:athleteassumesasplitposition(R/L/Center)inatripodheadstandposition. Crane:athleteassumesacraneposition(R/L)inatripodheadstandposition. Bentkneeposition:athleteassumesabentkneeposition(R/L)inatripodheadstandposition. Educationals Startincandlestickposition.Thiseducationalhelpstodevelopthefeelingofelongatingthebodyandstretchingthepelvis.Thiscanbedonewiththehandsonthehips,the armsextendedalongthegroundbehindthebackorbehindthehead. Holdthetuckpositioninthetripod. Holdthelegsinasplitpositioninthetripod. Sequencethetuckpositionandthelegsinasplitpositionseveraltimesbymakingthebutterflymovement. ManualAid Holdtheparticipant spelvisandmakesurehisheadisinlinewiththerestofthebody,inordertopreventabackwardsfall. Safety'Notice:'Teaching'the'tripod'to'young'children'is'not'recommended'because'of'the'risk'of'injury'to'the'cervical'vertebrae' CommonMistakes Theparticipantcannotliftupintothetripod. Theparticipantfallsbackwardswhilekickingup. Theparticipantisunstable. CorrectionsandCorrectiveExercises 1.PositioningtheCOMabovethebaseofsupport.Beginningwiththeupperbackandunrollingitgraduallyuntilthepelvisisproperlyalignedovertheback. 2.Whenthelegsareextended,perfectlyaligningthefeetoverthethoraciccage. 3.Placingtheelbowsoverthehands.Keepingthegazeonbothhandsduringthetripod.

12 STRENGTH ***Extracaretoproperlyteach progressionsisveryimportant. ***SpottingisMANDATORYwhen teachingthisskilltoathletesuntilthe skillisaccomplished. PSO$NSOSkillsProtocol 2016$2017 VZsitLearningprogression: 1. Holdatubpositiononland,startwith5sec,3$4xweek,addon5sec/week,untilholdfor30sec.Concurrentlytraintheflexibilityofthepikepositiontoensure athletesareabletoachievea90degpikeposition(bothlyingonback,andinstandingposition(tabletopposition). 2. Fromatubpositiononland,extendlegstoaV$Sitpositiononland,startwith5sec,3$4xweek,addon5sec/week,untilholdfor30sec 3. StartinV$Sitpositionandslowlylowertrunkandlegstofloorinacontrolledmovement.Repeat10$15x,3$4xweek. 4. Startinsupinelyingposition(backlayoutpositiononland),raisethetrunkto45deg,andlegstoatubposition,holdfor5$10sec,stop,returntosupineposition, repeat10$15x,3$4xweek 5. Startinsupinelyingposition(backlayoutpositiononland),raisethetrunkto45degrees,andlegsto45degrees,holdfor5$10sec,stop,returntosupineposition, repeat10$15x,3$4xweek 6. AttemptfullV$sitsinacontrolledmovement,startwith5$10x,3$4xweek. PushZupLearningprogression: 1. Ensureathletecanholdaplankpositionfor30sec$1minute 2. Week1:Trypush$upontheedgeofatable,about36inchesinheight.Startwith10repetitions,3$4xweek.Lowertheheightoftable/benchby6$12 eachweek. 3. Week2:Push$upsonatable/orbenchthatis30$24 inheight.complete10repetitions,3$4xweek. 4. Week3:Push$upsonabenchthatis24$18 inheight.complete10repetitions,3$4xweek 5. Week4:Push$upsonabenchthatis18$12 inheight.complete10repetitions,3$4xweek 6. Week6:Push$upsonabenchthatis12$6 inheight.complete10repetitions,3$4xweek.attempt2setsof10reps,with1minuterestbetweensets. 7. Week7:Push$upsonabenchthatis6 height/oronthefloor.complete10repetitions,3$4xweek.trya2 nd setof5$10reps,with1minuterestbetweensets. 8. Week8:Push$upsonthefloor.Complete10reps,3$4xweek.Trya2 nd setof5$10reps,with1minutesrestbetweensets. 9. Week9:Push$upsonthefloor:Complete2x10repswith1minuterestbetweensets,3$4xweek. 10. Week10:Push$upsonthefloor:Complete2x10repswith1minuterestbetweensets,3$4xweek.Trya3 rd setof5$10reps. 11. Week11:Push$upsonthefloor:Complete3x10repswith1minuterestbetweensets,3$4xweek.

13 PROPOSED)2016C2017)SKILLS) NOTE: The order of the Land routine has been modified from version 3 to reflect the order in which the athletes are expected to perform the skills. BP = Body Positions FLEX = Flexibility STRG = Strength LEARN TO TRAIN: Synchro age: 9-10 Nov/ Dec Jan/ Feb Feb/ March April/ May Land: to be performed as an individual routine video to be distributed BP 1. Back layout on 2 FR or 2 benches (on land) $ $ $ $ BP 2. Ballet leg R/L (on land) $ $ $ $ FLEX 3. Bridge OR option: Prone Back Extension $ $ $ $ BP 4. Front layout (on land) $ $ $ $ STRG /FLEX 5. Prone shoulder Extensions with stick $ $ $ $ FLEX 6. Needle R/L $ $ $ $ FLEX 7. Standing Back Pike (Barracuda Set-up) $ $ $ $ FLEX 8. Ariana rotation $ $ $ $ Toes Flexion Ankle PF (plantarflexion) * can be assessed in tests above or as separate test optional# optional optional optional Water Speed: * there are no time expectations, as we are using this year to build the norms for this distance and age group. 12.5m Front flutter kick $ $ $ $ 12.5m Propeller $ $ $ $ Basic Positions Back layout/ Front layout $ $ Tub/ Inverted Tuck $# $# # Back layout bent knee $ $ Lateral Split $ $ Basic Transitions Back layout to Inverted tuck $ Front layout to Front pike $ Back layout to Sailboat $ Split to vertical (ankles) $ Figures Back Pike Somersault (DD 1.5) $ Surface Prawn (DD 1.4) $ Front Pike Somersault (DD 1.7) $ Ballet Leg Single (DD 1.6) $# Meaningful*competition*PSO/*NSO* *FINAL,*September*26,*2016*

14 PSO$NSOSkillsProtocol 2016$2017 LEARNTOTRAIN9Z10 *pleasenotetheorderisasperthelistbelow thevideohasanerrorwiththestandingbackpikebeingdonebeforetheneedle The$following$skills$are$to$be$performed$in$a$skills$routine$*$or$individual$stations$(as$per$provincial$implementation).$ *oneskillfollowinganotherwithnopauseintransitioningfromoneskilltoanother. 1.Backlayouton2FRor2benches(on#land) 3.BridgePosition Athletesassumeabacklayoutpositionontwofoamrollers;oneplacedundertheankles(above theheel)andoneplacedunderthemid$pointoftheshoulderblades.athletemayuseherarmsfor Athletesstartpositionlyingonback,heelstobum,legstogetherandhandspreparedbesidethehead undertheshoulders. assistanceandstability(ifneeded)toassumetheposition. Pushuptobridgepositionfor2full8countskeepingfeetandhandsinstartingposition. Atthetimers signal,athletemaintainstheposition,withnosupportfromthearmsonthefloor, Feetandlegsmustbetogetherandextended. fortheindicatedtime/counts. Cervicalspinemustremainneutral(naturalcurveofthespine),withtheheadhangingstraightdown(no Bodyalignment=animaginarylinethroughtheears,shoulders,hips,malleolusshouldbeasclose turtle heads). tohorizontalaspossible. Earsalignedwithshoulderinverticalalignment. Gluts(bum)shouldbeengaged100%. Handsmustbebelowtheshoulderswitharms(determinedbyupperarm)inapositionof12o clock. Neutralcervical,thoracicandlumbarspineismaintainedandthecoreshouldbetight(ribsnot pokingout). Bodyshouldcomeoverhandsandlegsshouldextend.Theenergyshouldpushthroughtheshoulders. Fingersshouldpointtoheelsandelbowsshouldbeextended,butnothyperextended. Legsandfeettogether,bothkneesarefullyextended.Bothanklesarefullyplantarflexedandtoes areflexedmaximally. Holdfor2full8counts. Armsarealongthesideofthetrunkparalleltothefloorandengaged. Balancedcontrolfor2fullcountof8. 2.BalletLegR/L(on#land) 4.Frontlayoutonland Removethefoamrollersandplacetotheside. Athletesrollontotheirstomachafterbridge. Athletesreturntobacklayoutbentkneepositionontheground. Athletesextendtheirlegs(fromthepelvis/hips)andtheirtrunkwithcontrolledmovement allowed AssumeaBalletLegpositiononthemat.Armsareextendedata30degreeanglefromthetrunkon thefloor. lumbarextensionis20$25degreesinalengthenedposition(nohyperextension$morethen25degrees) oftheirlumbarspine,toachievea canoe position. Bodyalignment=animaginarylinethroughtheears,shoulders,hips,andthehorizontalmalleolus shouldbeasclosetohorizontalaspossible. Neutralcervicalspineismaintainedandcoreshouldbetight(ribsnotpokingoutandnohyperextension oflumbarspine) Theverticalthigh(balletleg)maintains90 withthehorizontalline. Legsandfeettogether,bothkneesarefullyextended.Bothanklesarefullyplantarflexedandtoesare Thehorizontallegfacestheceiling(noroll$out). flexedmaximally. Bothkneesarefullyextended.Bothanklesarefullyplantarflexedandtoesareflexedmaximally. Upperarmsareplacedbesidethetrunk,withelbowsbent,andforearmsinparalleltoupperarms, Holdfor2full8counts. creatinga W position,paralleltothefloor. Holdfor2full8counts.

15 PSO$NSOSkillsProtocol 2016$ Proneshoulderextensionwithdowel 7.StandingPikePosition(BarracudasetZup) Athletesstartpositionlyingontheirstomach. Fromatuckpositionwiththefeettogetherandonthe X ontheiryogamatandhandson Armsareextendedabovetheirheadrestingonthefloor;innerarmsaretouchingbothsidesof theground thehead. Pushupthehipstopositioninonecount Handsfirmlygraspadowelatadistanceequaltothewidthoftheathlete shead. Legstogether,fullyextended,andperpendiculartothefloor Extendthearmsashighaspossible,raisingthedoweloffthegroundtowardstheceiling. Bodyispressedagainstlegswithstomach,chestandfaceasclosetothebody,ideally Thedistancefromthemid$point(markedoffprior)ofthebottomofthebartothefloor. Feet,legs,torsoandforeheadmustremainincontactwiththefloor. touching Holdextensionfor2full8counts. Handsshouldbepalmup,behindlegs(barracudaset$up) Holdfor2full8counts. 6.RightNeedlefollowedbyLeftNeedle 8.ArianaRotation Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Fromthepikeposition,rightlegmovesbackwardtoassumeleftsplitpositiononcenterline Torso is straight and in line with the head. The chest and head are close to the standing leg as withmaximumlegextensionandhold2fullcountsof8. possible,atapositionof5/7o clock(incomparisontoaclock). Arotationisexecutedtoassumethecentersplit.Athletesmayusehandsandarmstoassist Leftlegisliftedtotheverticalpositionwithhips,kneeandfootoftheverticallegsquare. withrotationsandmaintainthecentersplitfor2fullsetsof8counts. Minimalturnoutisallowed(1o clockorless). Arotationisexecutedtoassumetherightsplitpositiononthecenterline.Athletesmayuse Bothkneesarefullyextended.Leftanklefullplantarflexion. Maintaintheneedlepositionfor2full8countset. handsandarmstoassistwithrotationandholdthepositionfor2fullsetof8counts. Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible,atapositionof5/7o clock(incomparisontoaclock). Rightlegisliftedtotheverticalpositionwithhips,kneeandfootoftheverticallegsquare. Minimalturnoutisallowed(1o clockorless). Bothkneesarefullyextended.Rightanklefullplantarflexion. Maintaintheneedlepositionsfor2full8countset. PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'12.5m' of'the'pool'in'front'flutter'kick'as'fast' as'possible 12.5mFrontFlutterKick PROTOCOL Athletesstartwithonehandonthepooldeck,theotherarmisonthewatersurfacefacingthe directionofthepoollanes,bodyinatuckposition,twofeettouchingthewall Startersays: Ready Whistle Hands must be held together at all times; face may enter the surface water; and athletes may breathwhennecessary(forwardfacingonly). Timewillberecordedwhenathleteachievethedistanceof12.5m. SCORINGCRITERIA SPEED=Timetocompletethetask

16 PSO$NSOSkillsProtocol PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'12.5m' of'the'pool'propeller'sculling'as'fast' as'possible 2016$ mPropellor PROTOCOL Athletesstartinabacklayoutpositionwithbothhandstouchingthewall. Startersays: Ready Whistle Legsmustbetogetherandtoesmuststayatthesurfaceatalltimes. Facemuststayaboveandoutofthewateratalltimes. Timewillberecordedwhenathletestoespassthe12.5mmarker. SCORINGCRITERIA SPEED=Timetocompletethetask Coachesareremindedtodevelopcompetentpropellertechniqueonshortdistances,i.e.:5m,andbuildupthecapacitytocomplete12.5mwithperfecttechnique. Coachesareaskedtousethefollowingguidelinestoevaluateeachathletecompetenciesforheight,bodypositionandtechniqueindailytrainingenvironment: Extension Technique 1 0 toes,knees,hipsinfullextension 1 0 Flatscullingmotionusedwithwristsbentwellbacksothatthefingertipspointtothe bottom,palmsflat 1 0 shouldersfullflexion 1 0 Upperarmsstationary 1 0 legsstaytogether(sidebyside)forentire12.5m 1 0 Elbowsareheldinthesameposition,45degreesfromthehead,ina Y position Height Topofthefootoffootstaydry(atthesurface)forentire m 1 0 facestaysdry(atthesurface)forentire12.5m 1 0 anteriorhipsstaydryforentire12.5m

17 BAL = Balance FLEX = flexibility STRG = strength CORE = core SPD = speed LEARN TO TRAIN: Synchro age: Nov/ Dec Jan/ Feb Feb/ March April/ May Land: to be performed as an individual routine BAL 1. Tripod headstand $ $ $ $ FLEX 2. Standing Back Pike (Barracuda Set-up) $ $ $ $ FLEX 3. 90deg Back pike FLEX 4. Bridge OR option: Prone Back Extension $ $ $ $ SPD 5. Ballet Leg Speed Skill R/L $ $ $ $ STRG 6. V-sit: 10 repetitions $ $ $ $ STRG /FLEX 7. Prone shoulder extension w stick $ $ $ $ CORE 8. Plank: hold $ $ $ $ STRG 9. Push-up: 10 repetitions $ $ $ $ FLEX 10. Needle R/L $ $ $ $ FLEX 11. Ariana rotation $ $ $ $ Toes Flexion Ankle PF (plantarflexion) * can be assessed in tests above or as separate test optional# optional optional optional Water Speed: 25m Front flutter kick: under 20sec $ $ $ $ 25m Propeller: under 20 sec $ $ $ $ 50m Front crawl: * there are no time expectations, as we are using this year to build the norms for this distance and age group $ $ $ $ specific to synchronized swimmers. Basic Positions Front Pike $# Fishtail $ Ballet leg $ Bent Knee Vertical $ Lateral Split $ Basic Transitions Back layout to Submerged back pike $ Back layout to Inverted tuck $ Front layout to Front pike to Fishtail $ Back layout to Ballet leg $ Split to back layout $ Inverted tuck to Bent Knee Vertical $ Fishtail to Vertical $ Figures: as per Synchro Canada rulebook for Provincial Figures and FINA manual for Figures 2 compulsories $ 2 optional $ Meaningful*competition*PSO/*NSO* *FINAL,*September*26,*2016*

18 BAL = Balance FLEX = flexibility STRG = strength CORE = core SPD = speed TRAIN TO TRAIN: Nov/ Jan/ Feb/ April/ May/ Synchro age: Dec Feb March May June ESPOIR Land: to be performed as an individual routine BAL 1. Tripod headstand $ $ $ $ $ FLEX 2. Standing Back Pike (Barracuda Set-up) $ $ $ $ $ FLEX 3. 90deg Back pike $ $ $ $ $ FLEX 4. Bridge OR option: Prone Back Extension $ $ $ $ $ SPD 5. Ballet Leg Speed Skill R/L $ $ $ $ $ STRG 6. V-sit: 10 repetitions $ $ $ $ $ STRG /FLEX 7. Prone shoulder extension w stick $ $ $ $ $ CORE 8. Plank: hold $ $ $ $ $ STRG 9. Push-up: 10 repetitions $ $ $ $ $ FLEX 10. Needle R/L $ $ $ $ $ FLEX 11. Ariana rotation $ $ $ $ $ Toes Flexion Ankle PF (plantarflexion) * can be assessed in tests above or as separate test optional# optional optional optional optional Water Speed 25m Front flutter kick: under 20sec $# # $# $# 25m Propeller: under 20sec $# # $# $# Stamina 100m IM: * there are no time expectations, as we are using this year to build the norms for this distance and age group specific to synchronized swimmers. Synchro Specific Swim: Basic Positions: $# # $ $ Espoir: 200IM 50m # $ Espoir Front Pike $# Fishtail $ Ballet leg $ Bent Knee Vertical $ Lateral Split $ Basic Transitions Back layout to Submerged back pike $ Back layout to Inverted tuck $ Front layout to Front pike to Fishtail $ Back layout to Ballet leg $ Split to back layout $ Inverted tuck to Bent Knee Vertical $ Fishtail to Vertical $ Figures: as per Synchro Canada rulebook for Provincial Figures and FINA manual for Figures 2 compulsories $ $ 2 optional $ $ Meaningful*competition*PSO/*NSO* *FINAL,*September*26,*2016*

19 PSO$NSOSkillsProtocol 2016$2017 LearntoTrain11,12/TraintoTrain(phase1)11,12 The$following$skills$are$to$be$performed$in$a$skills$routine$*$or$individual$stations$(as$per$provincial$implementation).$ *oneskillfollowinganotherwithnopauseintransitioningfromoneskilltoanother. 1.TripodHeadStand 3.90 BackPikePosition Athletesstartina4pt.stanceonthe X ontheiryogamat Athletesstartpositionlyingonback,yourtrunkshouldbeflatontheground,shoulderbladesdown, After the signal to start, athlete assumes modified tripod head stand position: use hands/ armsbesidethebody. armsandtopofheadasthebase,alsoreferredtoasayogatripodheadstandorheadonthe Focuson90 position,legsshouldbetogether,perpendicularwiththebody. floor(mayhaveasmallmat)withhandsonthefloor,elbowsat90.take1full8counttoset$ ThekneesandanklesshouldbeinfullextensionasperCanadianstandardandtheeyeslookingat up.athletegets3attemptstogetset. Vertical alignment or ears, shoulder joint, hip joint, and ankle joint and vertical position is ceiling. perpendiculartothefloor. Maintainthepositionfor2fullcountsof8. Ribsconnectedtoabdominals(noribspokingout). Legsandfeettogether,kneesandanklesextendedasperCanadianStandard. Balancedcontrolfor2fullcountof8. Athletesreturnsafelyandcarefullytotuckposition,feetonthe X onthemat/ground. 2.StandingPikePosition(BarracudasetZup) 4.BridgePosition(orpronebackextension/cobra) Fromatuckpositionwiththefeettogetherandonthe X ontheiryogamatandhandson Athletesstartpositionlyingonback,heelstobum,legstogetherandhandspreparedbesidetheheadunderthe theground shoulders. Pushupthehipstopositioninonecount Pushuptobridgeposition,keepingfeetandhandsinstartingposition.Bodyshouldcomeoverhandsandlegs Legstogether,fullyextended,andperpendiculartothefloor shouldextend.theenergyshouldpushthroughtheshoulders.fingersshouldpointtoheelsandelbowsshould Bodyispressedagainstlegswithstomach,chestandfaceasclosetothebody,ideally beextended,butnothyperextended.feetandlegsmustbetogetherandextended. touching Cervicalspinemustremainneutral(naturalcurveofthespine),withtheheadhangingstraightdown(no turtle Handsshouldbepalmup,behindlegs(barracudaset$up) heads). Holdfor2full8counts. Earsalignedwithshoulderinverticalalignment. Handsmustbebelowtheshoulderswitharms(determinedbyupperarm)inapositionof12o clock. Holdfor2full8counts.

20 PSO$NSOSkillsProtocol 2016$ BalletLegSpeedSkill 8.PlankPosition Athletesstartinaleftbentkneebacklayoutposition,rightkneesandanklesinfullextension Atcount1,extendtoaballetleg,HITtopofballetlegoneachcountfor2full8counts Athletesreturnsleftlegtobacklayoutposition,andassumesarightbentkneebacklayout position,leftkneesandanklesinfullextension Atcount1,extendtoaballetleg,HITtopballetlegpositiononeachcountfor2full8counts For full points to be awarded, left right knee must achieve full extension and be synchronizedtothecounts. Assumeaplankpositionononecount.Handsshouldbedirectlybelowshoulders,legstogetherand extended.bodyalignmentshouldbeankles;hips,shoulders,earsandthecoreshouldbetight.elbows are extended, but not hyperextended. Fingers should be pointing forward and eyes looking down. Holdthepositionfor2fullcountsof8. 6.VZUps 9.PushZups(Tricep)=10repetitions Startposition=lyingflatonbackwitharmsatsideandshoulders,fingersandheels incontactwiththeground. Fromplankposition,armsshouldbendatelbowlevelwithelbowsstayingclosetothebody.Hands belowtheshoulder. Raisebothlegsandtorsotogether(andequally)untilbodyisata90 angleatthe Horizontalalignmentofears,shoulders,hips,kneesandanklejoint. hips(45 forlegsand45 fortorsoandhead). Legsshouldremainstraightandtogether,faceshouldremainlookingattheground. Simultaneouslylowerlegsandtorsotostartpositioneachrepetitionandrepeat. Bodydescendsclosetothefloorandremainsparallel.Bottomofpush$upiswhenbodyandupperarm Fingersshouldmaintaincontactwiththegroundthroughouttheexercise.Theymay isparalleltotheground.elbowswillhavea90 angle. slideforwardandbackwardbutnotassist. Onepushupforeveryfourcounts,2countstoflexandtocountstoextendelbows. Feetandlegsmustbetogetherandextended. Performupto10repetitionswithallabove$mentionedpointsattained. Torsoshouldbefullyextended(neutralspine,naturalcurves,shouldbemaintained throughout noroundingoftheback). CompleteoneV$upin4counts(2counttoflex2countstoextend). Performupto10repetitionswithallabove$mentionedpointsattained. 7.Proneshoulderextensionwithdowel 10.RightNeedlefollowedbyLeftNeedle Athletesstartpositionlyingontheirstomach. Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Armsareextendedabovetheirheadrestingonthefloor;innerarmsaretouchingbothsides ofthehead. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a positionof5/7o clock(incomparisontoaclock). Handsfirmlygraspadowelatadistanceequaltothewidthoftheathlete shead. Minimalturnoutisallowed(1o clockorless). Extendthearmsashighaspossible,raisingthedoweloffthegroundtowardstheceiling. Bothkneesarefullyextended.Leftanklefullplantarflexion. Thedistancefromthemid$point(markedoffprior)ofthebottomofthebartothefloor. Maintaintheneedlepositionfor2full8countset. Feet,legs,torsoandforeheadmustremainincontactwiththefloor. Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Holdextensionfor2full8counts. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a positionof5/7o clock(incomparisontoaclock). Rightlegisliftedtotheverticalpositionwithhips,kneeandfootoftheverticallegsquare. Minimalturnoutisallowed(1o clockorless). Bothkneesarefullyextended.Rightanklefullplantarflexion. Maintaintheneedlepositionsfor2full8countset.

21 PSO$NSOSkillsProtocol 2016$ ArianaRotation Fromthepikeposition,rightlegmovesbackwardtoassumeleftsplitpositionon centerlinewithmaximumlegextensionandhold2fullcountsof8. Arotationisexecutedtoassumethecentersplit.Athletesmayusehandsandarmsto assistwithrotationsandmaintainthecentersplitfor2fullsetsof8counts. Arotationisexecutedtoassumetherightsplitpositiononthecenterline.Athletesmay use hands and arms to assist with rotation and hold the position for 2 full set of 8 counts. PleaseseeGENERALATHLETICandSYNCHROSCORESHEETforfulldetailsonscoringcriteria s PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'25m'of' the'pool'in'front'flutter'kick'as'fast' as'possible PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'25m'of' the'pool'propeller'sculling'as'fast'as' possible 25mFront FlutterKick PROTOCOL Athletesstartwithonehandonthepooldeck,theotherarmisonthewatersurfacefacingthe directionofthepoollanes,bodyinatuckposition,twofeettouchingthewall Startersays: Ready Whistle Hands must be held together at all times; face may enter the surface water; and athletes may breathwhennecessary(forwardfacingonly). Timewillberecordedwhenathleteachievethedistanceof25m. 25m Propellor PROTOCOL Athletesstartinabacklayoutpositionwithbothhandstouchingthewall. Startersays: Ready Whistle Legsmustbetogetherandtoesmuststayatthesurfaceatalltimes. Facemuststayaboveandoutofthewateratalltimes. Timewillberecordedwhenathletestoespassthe25mmarker. SCORINGCRITERIA SPEED=Timetocompletethetask SCORINGCRITERIA SPEED=Timetocompletethetask

22 PSO$NSOSkillsProtocol 2016$2017 Coachesareremindedtodevelopcompetentpropellertechniqueonshortdistances,i.e.:5m,andbuildupthecapacitytocomplete25mwithperfecttechnique. Coachesareaskedtousethefollowingguidelinestoevaluateeachathletecompetenciesforheight,bodypositionandtechniqueindailytrainingenvironment: Extension Technique 1 0 toes,knees,hipsinfullextension 1 0 Flatscullingmotionusedwithwristsbentwellbacksothatthefingertipspointtothe bottom,palmsflat 1 0 shouldersfullflexion 1 0 Upperarmsstationary 1 0 legsstaytogether(sidebyside)forentire25m 1 0 Elbowsareheldinthesameposition,45degreesfromthehead,ina Y position Height Topofthefootoffootstaydry(atthesurface)forentire m 1 0 facestaysdry(atthesurface)forentire25m 1 0 anteriorhipsstaydryforentire25m 50mFreestyle 100mIM/200m#IM(for#T2T#phase#1#athletes#competing#at#2017#Espoir# Championships) PURPOSE PROTOCOL SCORINGCRITERIA Toassessaerobicstamina L2T:'Athlete s'objective'is'to'swim' 50m'Freestyle'as'fast'as'possible'' ' T2T:'Athlete s'objective'is'to'swim' 100m'IM'as'fast'as'possible' ' T2T:'Athletes'participating'at'Espoir' Championships 'objective'is'to'swim' 200m'IM'as'fast'as'possible Athletesstartwithonehandonthepooldeck,theotherarmisonthewater surfacefacingthedirectionofthepoollanes,bodyinatuckposition,twofeet touchingthewall Startersays: Ready Whistle Athlete completes 2 laps of butterfly, 2 laps of backstroke, 2 laps of breaststrokeand2lapsoffreestyle. Flipturnortwo$handtouch(aspereachstroke)obligatory.Attheendofeach lap: athletes complete a flip turn or two$hand touch, followed by two foot push$off (similar to breast$stroke turn in competitive swimming), dolphin or flutterkickduringstreamlinepush$offpermitted. Timewill be recorded whenathletecompletesaonehandtouchonsideof pool. SPEED=Timetocompletethetask

23 PSO$NSOSkillsProtocol 2016$ mSYNCHROSPECIFICSWIM(for#T2T#phase#1#athletes#competing#at#2017#Espoir#Championships) PURPOSE DEPENDENTMEASURE REQUIREDEQUIPMENT $ Toassessspeedandheightof propulsionskills $ Toassessbasicpositions $ Toassessscullingtechnique Timetocomplete50m Bodyposition Scullingtechnique Height PROTOCOL " AthleteScoresheet " Whistle " Metronomesetat135 " Timers " Stopwatch Athletesstartwithlefthandonwatersurfacewithfingerstouchingthepoolside/deck,bodyisvertical,legsineggbeater Startersays: Ready Whistle Timewillberecordedwhenathletecompletesaonehandedtouch(afterthelefteggbeatertravel)onsideofpool/deck. Skill1:RighttravelEggbeaterkickto12.5mmarker.Leftarmhorizontalonsurface. Skill2:At12.5mmarker,athleteturns¼turn,submergestoverticalpositionunderthesurface,hold4count,risein4counts,assumea Vertical Position,holdsfor16counts,4countsink,back'tuck'somersaultuptosurfacein4counts.Athletemuststayinlinewiththe markerat12.5m. Skill3:KickZPullZKicktothewall. Skill 4: Athlete takes a back layout position, toes touching the wall, raises right leg to Ballet Leg position (through sailboat) without travellingandthentravel12.5mwhilemaintainingrightballetlegposition. Skill5:At12.5mmark,athletegoesfromrightballetlegpositiontoinverted tuck position,hold4counts,assumesafishtail position (eitherleg),holdsfor16counts,completesabacktucksomersaultintothreeboosts 1 st boost:noarms,2 nd boost:rightarm,3 rd boost: leftarmdirectlyintoasubmergedbackpikepositionandcompletesarocket.athletecompletesabacktucksomersault,turns½turn underwaterandsurfacesgoingimmediatelyintolefttraveleggbeater. Skill6:LefttravellingEggbeaterkickfrom12.5mmarkerto25mwall/bulkhead.Rightarmhorizontalonsurface.Timestopswhenathlete touchesthewallwiththelefthand.

24 Eggbeater(right) PSO$NSOSkillsProtocol 2016$2017 SCORINGCRITERIAFOR50MSYNCHROSPECIFICSWIM +2pts SPEED(bonus#points) Ifcompletedunder2min15sec Eggbeater(left) Bodyposition Height Bodyposition Height 1pt horizontalarmremainsstraightandatsurface 9.5pts Midbust 1pt horizontalarmremainsstraightandatsurface 9.5pts Midbust 1pt verticalbodyperpendiculartowatersurface 8.5pts Armpitdry 1pt verticalbodyperpendiculartowatersurface 8.5pts Armpitdry 1pt hipsundershoulders 6.5pts Clavicledry 1pt hipsundershoulders 6.5pts Clavicledry 1pt Effortless:appearsstablewithminimalmovement 4.5pts Mid$neckorlower 1pt Effortless:appearsstablewithminimalmovement 4.5pts Mid$neckorlower BalletLeg KickPullKick Bodyposition Height Bodyposition Height 1pt Surfacelegparalleltosurface 8.5pts Midthigh 1pt Bodyat45angletosurface 9.5pts Midbust 1pt Verticalleg90degfromtrunkperpendiculartosurface 7.5pts Lowthigh(wellabovekneecap) 1pt Timingsequenceofupperlowermovements 8.5pts Armpitdry 1pt Alignmentofear,shoulderhipjoint,ankleofhorizontalleg 6.5pts Abovekneecap) 1pt Effortless:appearsstablewithminimalmovement 6.5pts Clavicledry 1pt Kneesandanklesextended 5.5pts Kneecaporlower 4.5pts Mid$neckorlower VerticalPosition FishtailPosition(eitherleg) BodypositionSculling Height BodypositionSculling Height 1pt Supportscullisused 8.5pts Midthighorhigher 1pt Footofforwardlegatthesurface 10pts Suitwithbackofhorizontallegdry 1pt Bodyperpendiculartowatersurface 7.5pts Lowthigh(wellabovekneecap) 1pt Hipjointsareonhorizontallineandsquare 9.5pts Upperthigh 1pt Fullextensionofbodywithlegstogether 6.5pts Abovekneecap 1pt Supportscullisused 8.5pts Midthigh 1pt Alignmentofear,shoulderhipjoint,andanklebone 5.5pts Kneecaporlower 1pt Alignmentofear,shoulderhipjoint,andanklebone 7.5pts Lowthigh(wellabovekneecap) 1pt Fullextensionofkneesandplantar$flexionofankles 1pt Fullextensionofkneesandplantar$flexionofankles 6.5pts Abovekneecaporlower 1pt 16counthold 1pt 16counthold Boost Rocket BodypositionTiming Height BodypositionTiming Height 1pt Verticalalignmentofbody 8.5pts Midpelvisorlower 1pt Alignmentofears,shoulders,hipankleattheVerticalPosition 9.5pts Ribsorhigher 1pt Rapidrise 7.5pts Topofpelvisorhigher 1pt Rapidrisewithnopauses(obviousincreaseinthespeedofaction) 8.5pts Waistorlower VISUAL:PleaserefertovideoonSynchroCanada syoutubechannel

25 PSO$NSOSkillsProtocol 2016$2017 LATERALSPLIT(for#T2T#phase#1#athletes#competing#at#2017#Espoir#Championships) PURPOSE VISUAL PROTOCOL Toassesssuppleness 1. Thisskillwillbeevaluatedduringthe11$12figurecompetition at2017espoirchampionships. 2. Athleteswillbeevaluatedaspertheevaluationchecklistby anevaluatorassignedbysynchrocanada. 1point 1point 1point 1point 1point 1point 4point SCORINGCRITERIA FullExtensionofthelegsthroughoutasperCanadianStandard Verticalalignmentofthebody Horizontalalignmentofthelegs Legsaredryatthesurface. Hipssquare Backlegkneecapfacingtheceiling CompleteFLATsplit

26 PSO$NSOSkillsProtocol 2016$2017 SURFACEARCH(for#T2T#phase#1#athletes#competing#at#2017#Espoir#Championships) PURPOSE VISUAL PROTOCOL Toassesssuppleness 1. Thisskillwillbeevaluatedduringthe11$12figure competitionat2017espoirchampionships. 2. Athleteswillbeevaluatedaspertheevaluationchecklist byanevaluatorassignedbysynchrocanada. 1point 1point 1point 1point 1point 1point 1point SCORINGCRITERIA SURFACEARCH Hipjointsonahorizontalline Shoulderjointsonahorizontalline Hipsandshoulderjoints square paralleltooneanother Head(earsspecifically)inlinewithshoulders Fullextensionofkneesandankles Thighsandfeetatthesurface Hips0$10 underthesurface

27 BAL = Balance FLEX = flexibility STRG = strength CORE = core SPD = speed TRAIN TO TRAIN: Synchro age: Nov/ Dec Jan/ Feb Feb/ March April/ May May/ June Land: to be performed as an individual routine BAL 1. Tripod headstand with lateral split R/L * $ $ $ $ $ FLEX 2. Standing Back Pike (Barracuda Setup) $ $ $ $ $ FLEX 3. 90deg pike position on back $ $ $ $ $ FLEX 4. Bridge OR option: Prone Back Extension $ $ $ $ $ SPD 5. Ballet Leg Speed Skill R/L $ $ $ $ $ STRG 6. V-sit: hold $ $ $ $ $ STRG /FLEX 7. Prone shoulder extension $ $ $ $ $ CORE 8. Plank: hold $ $ $ $ $ STRG 9. Push-up: 12 repetitions $ $ $ $ $ FLEX 10. Needle R/L $ $ $ $ $ FLEX 11. Ariana rotation $ $ $ $ $ Toes Flexion Ankle PF (plantarflexion) * can be assessed in tests above or as separate optional# optional optional optional optional test Water Speed 25m Front flutter kick: under 20sec 25m Propeller: under 20sec Stamina 200m IM: as per FINA rules * there are no time expectations, as we are using this year to build the norms for this distance and age group specific to synchronized swimmers Basic Transitions: Club# submits# Club# submits# Club# submits# # # # Club# submits# Club# submits# Club# submits Club# submits# Club# submits# Club# submits Ariana rotation $ Split to back layout $ Back layout to Flamingo $ Bent knee join to descent $ Thrust (from submerged back pike) $ Front pike to vertical $ Albatross roll to bent knee $ Fishtail to Vertical and descent $ Figures: as per Synchro Canada rulebook for Provincial Figures and FINA manual for Figures 2 compulsories $ $ $ 2 optional $ $ $ * the headstands with lateral split can be performed in a figure trainer if required Meaningful*competition*PSO/*NSO* *FINAL,*September*26,*2016*

28 PSO$NSOSkillsProtocol 2016$2017 TraintoTrain(phase2)13,15 The$following$skills$are$to$be$performed$in$a$skills$routine$*$or$individual$stations$(as$per$provincial$implementation).$ *oneskillfollowinganotherwithnopauseintransitioningfromoneskilltoanother. 1.TripodHeadStandwithLateralsplitR/L 4.BridgePosition(orpronebackextension/cobra) Athletesstartina4pt.stanceonthe X ontheiryogamat Athletesstartpositionlyingonback,heelstobum,legstogetherandhandspreparedbesidetheheadunderthe Afterthesignaltostart,athleteassumesmodifiedtripodheadstandpositionwithrightlateral shoulders. split: use hands/ arms and top of head as the base, also referred to as a yoga tripod headstandorheadonthefloor(mayhaveasmallmat)withhandsonthefloor,elbowsat 90. Take 1 full 8 count to set$up. Athletes get 3 attempts to get set. After 1 full 8 count, Pushuptobridgeposition,keepingfeetandhandsinstartingposition.Bodyshouldcomeoverhandsandlegs shouldextend.theenergyshouldpushthroughtheshoulders.fingersshouldpointtoheelsandelbowsshould beextended,butnothyperextended.feetandlegsmustbetogetherandextended. athletesswitchlegstocompleteleftlateralsplit(use1fullcountof8tocompletetheswitch). Athletesholdleftsplit1full8count. Cervicalspinemustremainneutral(naturalcurveofthespine),withtheheadhangingstraightdown(no turtle heads). Vertical alignment or ears, shoulder joint, hip joint, and ankle joint and vertical position is Earsalignedwithshoulderinverticalalignment. perpendiculartothefloor. Handsmustbebelowtheshoulderswitharms(determinedbyupperarm)inapositionof12o clock. Ribsconnectedtoabdominals(noribspokingout). Holdfor2full8counts. KneesandanklesextendedasperCanadianStandard. Balancedcontrolfor3fullcountof8. Athletesreturnsafelyandcarefullytotuckposition,feetonthe X onthemat/ground. 2.StandingPikePosition(BarracudasetZup) 5.BalletLegSpeedSkillR/L Fromatuckpositionwiththefeettogetherandonthe X ontheiryogamatandhandson Athletesstartinaleftbentkneebacklayoutposition,rightkneesandanklesinfullextension theground Atcount1,extendtoaballetleg,HITtopofballetlegoneachcountfor2full8counts Pushupthehipstopositioninonecount Athletesreturnsleftlegtobacklayoutposition,andassumesarightbentkneebacklayoutposition,leftknees Legstogether,fullyextended,andperpendiculartothefloor andanklesinfullextension Bodyispressedagainstlegswithstomach,chestandfaceasclosetothebody,ideally Atcount1,extendtoaballetleg,HITtopballetlegpositiononeachcountfor2full8counts touching Forfullpointstobeawarded,leftrightkneemustachievefullextensionandbesynchronizedtothecounts. Handsshouldbepalmup,behindlegs(barracudaset$up) Holdfor2full8counts BackPikePosition 6.VZsitHold Athletes start position lying on back, your trunk should be flat on the ground, Startposition=lyingflatonbackwithhandsholdingadowelrestingacrossthetopofthepelvis. shoulderbladesdown,armsbesidethebody. Raisebothlegsandtorsotogether(andequally)untilbodyisata90 angleatthehips(45 forlegs Focuson90 position,legsshouldbetogether,perpendicularwiththebody. and45 fortorsoandhead). ThekneesandanklesshouldbeinfullextensionasperCanadianstandardandthe Dowelrestsonlegsatkneelevel. eyeslookingatceiling. Feetandlegsmustbetogetherandextended. Maintainthepositionfor2fullcountsof8. Torsoshouldbefullyextended(neutralspine,naturalcurves,shouldbemaintainedthroughout no roundingoftheback). Holdthepositionfor2fullcountsof8.

29 PSO$NSOSkillsProtocol 2016$ Proneshoulderextensionwithdowel 10.RightNeedlefollowedbyLeftNeedle Athletesstartpositionlyingontheirstomach. Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Armsareextendedabovetheirheadrestingonthefloor;innerarmsaretouchingbothsides ofthehead. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a positionof5/7o clock(incomparisontoaclock). Handsfirmlygraspadowelatadistanceequaltothewidthoftheathlete shead. Leftlegisliftedtotheverticalpositionwithhips,kneeandfootoftheverticallegsquare. Extendthearmsashighaspossible,raisingthedoweloffthegroundtowardstheceiling. Minimalturnoutisallowed(1o clockorless). Thedistancefromthemid$point(markedoffprior)ofthebottomofthebartothefloor. Bothkneesarefullyextended.Leftanklefullplantarflexion. Feet,legs,torsoandforeheadmustremainincontactwiththefloor. Maintaintheneedlepositionfor2full8countset. Holdextensionfor2full8counts. Athleteswillassumeastandingpikepositionwithfeetonthe X andpalmsontheground. Torso is straight and in line with the head. The chest and head are close to the standing leg as possible, at a positionof5/7o clock(incomparisontoaclock). Rightlegisliftedtotheverticalpositionwithhips,kneeandfootoftheverticallegsquare. Minimalturnoutisallowed(1o clockorless). Bothkneesarefullyextended.Rightanklefullplantarflexion. Maintaintheneedlepositionsfor2full8countset. 8.PlankPosition 11.ArianaRotation Assumeaplankpositionononecount.Handsshouldbedirectlybelowshoulders, legstogetherandextended.bodyalignmentshouldbeankles;hips,shoulders,ears Fromthepikeposition,rightlegmovesbackwardtoassumeleftsplitpositiononcenterlinewith maximumlegextensionandhold2fullcountsof8. andthecoreshouldbetight.elbowsareextended,butnothyperextended.fingers should be pointing forward and eyes looking down. Hold the position for 2 full Arotationisexecutedtoassumethecentersplit.Athletesmayusehandsandarmstoassistwith rotationsandmaintainthecentersplitfor2fullsetsof8counts. countsof8. Arotationisexecutedtoassumetherightsplitpositiononthecenterline.Athletesmayusehandsand armstoassistwithrotationandholdthepositionfor2fullsetof8counts. 9.PushZups(Tricep)=12repetitions Fromplankposition,armsshouldbendatelbowlevelwithelbowsstayingcloseto thebody.handsbelowtheshoulder. Horizontalalignmentofears,shoulders,hips,kneesandanklejoint. Legsshouldremainstraightandtogether,faceshouldremainlookingattheground. Bodydescendsclosetothefloorandremainsparallel.Bottomofpush$upiswhen bodyandupperarmisparalleltotheground.elbowswillhavea90 angle. Onepushupforeveryfourcounts,2countstoflexandtocountstoextendelbows. Performupto12repetitionswithallabove$mentionedpointsattained. PleaseseeGENERALATHLETICandSYNCHROSCORESHEETforfulldetailsonscoringcriteria s

30 PSO$NSOSkillsProtocol PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'25m'of' the'pool'in'front'flutter'kick'under'20' seconds PURPOSE Toassessspeed ' Athlete s'objective'is'to'swim'25m'of' the'pool'propeller'sculling'under'20' seconds 2016$ mFront FlutterKick PROTOCOL Athletesstartwithonehandonthepooldeck,theotherarmisonthewatersurfacefacingthe directionofthepoollanes,bodyinatuckposition,twofeettouchingthewall Startersays: Ready Whistle Hands must be held together at all times; face may enter the surface water; and athletes may breathwhennecessary(forwardfacingonly). Timewillberecordedwhenathleteachievethedistanceof25m. 25m Propellor PROTOCOL Athletesstartinabacklayoutpositionwithbothhandstouchingthewall. Startersays: Ready Whistle Legsmustbetogetherandtoesmuststayatthesurfaceatalltimes. Facemuststayaboveandoutofthewateratalltimes. Timewillberecordedwhenathletestoespassthe25mmarker. SCORINGCRITERIA SPEED=Timetocompletethetask SCORINGCRITERIA SPEED=Timetocompletethetask Coachesareremindedtodevelopcompetentpropellertechniqueonshortdistances,i.e.:5m,andbuildupthecapacitytocomplete25mwithperfecttechnique. Coachesareaskedtousethefollowingguidelinestoevaluateeachathletecompetenciesforheight,bodypositionandtechniqueindailytrainingenvironment: Extension Technique 1 0 toes,knees,hipsinfullextension 1 0 Flatscullingmotionusedwithwristsbentwellbacksothatthefingertipspointtothe bottom,palmsflat 1 0 shouldersfullflexion 1 0 Upperarmsstationary 1 0 legsstaytogether(sidebyside)forentire25m 1 0 Elbowsareheldinthesameposition,45degreesfromthehead,ina Y position Height Topofthefootoffootstaydry(atthesurface)forentire m 1 0 facestaysdry(atthesurface)forentire25m 1 0 anteriorhipsstaydryforentire25m

LONG TERM ATHLETE DEVELOPMENT TESTING

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