CoachSSA Workshop Freestyle - Backstroke Stephan Widmer 31 October 2017

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1 CoachSSA Workshop Freestyle - Backstroke Stephan Widmer 31 October

2 Healthy Coach Healthy Swimming in SG 1) Optimise your members club experience 2) Strengthen your clubs financial status through membership growth 3) Assist your swimmers achieving their athletic potential targeting their developmental level Coaching methods vs. development stages 1) What does World-class coaching look like at different developmental stages? 2) How should coaching change in regards to athletes developmental stages? Beginner level Intermediate level Performance level 2

3 Development Pathways 31/10/2017 Coaching methods vs. development stages Beginner level 1) What does World-class coaching look like at different developmental stages? 2) How should What s coaching change your in regards job? to athletes developmental stages? Intermediate level Performance level Coach Development & Pathway Long-term coach development Daily training environment Competition pathway Workplace environment (sustainability) Athlete Development & Pathway Long-term athlete development Daily training environment Competition pathway Personal & career development Support Services Development & Pathway National Team Level 1-3 (SSI) Youth National Team Level 4 & L4P (NYSI) National Training Centre Clubs & Training Centres Competition Development & Pathway Long-term competition development Local & International competition experiences Competition calendar planning Logistics & planning Parents Education Direction Culture Education 3

4 Blueprint Coach Education SSA Coach Education Platform CoachSG CoachSSA Priority 1: Coaching Accreditation Priority 2: Professional Development LTS Stream CoachSSA Coaching Stream CoachSSA Continuing Coach Education Own Professional Development LTS Development Framework Tier 1: Infant & Toddler Tier 2: LTS Children Tier 3: LTS Adult 4

5 Coach Development Framework Tier 4 High Performance Coach of Worlds or Olympic Games Finalist Tier 3 Performance Coach of Asian Games Finalist or SEA Games Medallist Tier 2 Development Coach of SNAG Senior or Junior Medallist Tier 1 Participation Rest of SG Swimming Coaches (i.e. SSPA) Tier 2A TID Group Selected Talent Identification Coaches 0 coaches 4-8 Coaches +/- 20 Coaches Rest of SG Coaches 4-8 selected Coaches continuing Coach Education Educate SG coaches on: Professional Developmental appropriate topics development Tier tailored specific matters is an active Current coaching issues & challenges participation Individual and/or group needs exercise! Education methods: SSA coaches workshops Program visits: on pool deck/during am or pm training Target coaching group gathering session (COP formal) Casual catching up with coach (COP informal): During local & International competitions Group training session E-learning: (technology: WhatsApp, phone, skype, ) 5

6 The SG Coaching Fraternity 6

7 International experienced Coach Transfer your knowledge & expertise Your Coaching Busy coaching Singapore Experienced Coach The young Coach Create your network Seek out grand questions and you will find grand answers! Stephan Widmer Variations & distinctions Libby Trickett 50m/100m/200m Height: 167cm Wing span: 170cm Shoe size: 7 (UK) 100m freestyle: in March 2008 Cate Campbell 50m/100m Height: 186cm Wing span: 192cm Shoe size: 10 (UK) 100m freestyle: in June 2016 Sarah Sjöström 50m to 400m Height: 182cm Wing span: 190cm Shoe size: 9 (UK) 100m freestyle: in July

8 A simple definition Long axis strokes Freestyle and backstroke use a long axis of rotation: Body rotates around a line traveling from head to feet Promotes trunk rotation, or rolling of the body, depending on: - Speed - Structural & functional physical abilities - Stroke models Your observations Long axis Simple observations: What do you look at? Functional timing for long axis strokes Hand entry shoulder position Hand acceleration hip timing Action reaction 8

9 Developmental Appropriate Solutions Freestyle & Backstroke Core Kick Pull Timing 9

10 The Core What is core alignment all about? The functions of the core? Training and racing specific core challenges? What are essential structural & functional core aspects? Questions: How to improve core alignment & strength on land? How to improve the core alignment & strength in water? How to improve race specific core alignment & strength? Core Alignment Overall Goals What kicking aspects do you consider for your athletes? Discuss with your neighour 10

11 BAD POSTURE BAD PERFORMANCE Tight muscles pull the skeleton out of alignment, creating awkward and ungainly posture. Muscle Typical bad posture aches & pains are common Ideal posture 31/10/2017 Your actions create opportunities 94% That's the percentage of Olympic swimming races won in Beijing by athletes wearing the LZR, a second-skin suit that's the first to be made with ultrasonically bonded seams. The LZR, which was co-designed by NASA experts, comes with a built-in corset to improve buoyancy and is constructed with compression fabric that keeps muscles from vibrating in the water. Core Alignment Vision sleek, streamlined appearance! IDEAL POSTURE GOOD PERFORMANCE The head aligns over the pelvis, shoulders are back, and the muscles are balanced, giving a 11

12 Constantly improve Core Alignment Strengthen: 1) Subscapular 2) Abdominal 3) Gluteus Maximus Lengthen: 4) Pectorals major 5) Middle back 6) Hip flexor The rigid Neck & Waist Connection The rigid/unbending part: head chest hips The flexible/mobile part: neck waist Nabs & Abs 12

13 Terrestrial Posture Aquatic Posture 13

14 Sprint vs. Distance Swimming Sprint vs. Distance Swimming TES sprinter body positioning Aerobic distance swimmer body positioning 14

15 Action Reaction Principal TES sprinter body positioning Aerobic distance swimmer body positioning Stroke balance management Managing balance from the core: Act of balance - Board floating - Off setting balance - Kick connect Action reaction principle - Pull - Kick - Head - Unilateral distinctions: left v. right Manage balance from core, not limbs 15

16 Oncore 31/10/2017 Oncore Floating: Chest Float (1 ONCORE) o Star position o Streamline position o Streamline position with arm to side movement Back Float (1 ONCORE) o Star position o Streamline position o Streamline position with arm movement Balancing: Streamline Plank (2 ONCORE under hands & feet) o Streamline position o Streamline position with arm to side movement 2 Point Balance (2 ONCORE opposite hand & foot) o Star to streamline movement o Cross extension with free arm and leg Connected Kicking: Streamline Free Kick Basic Free Kick Basic Y Kick (Butterfly or Breaststroke) Shoulder Sweeps (double arm & alternate arms) Spider drill Core Body Alignment: Scull With Feet Balance Underwater Free With Feet Balance Free With Feet Balance 16

17 The Kick What is kicking all about? The functions of a kick? Distance specific kicking and energy expenditure? What are essential technical kick aspects? Questions: How to improve kicking on land? How to improve the kick technique in the water? How to improve race specific kicking in the water? Kicking Overall Goals What kicking aspects do you consider for your athletes? Discuss with your neighour 17

18 Kicking Propulsion Kicking Propulsion 31/10/2017 Effects of Ankle Flexibility on Total Propulsion in the Underwater Dolphin Kick Effects of Ankle Flexibility on Total Propulsion in the Underwater Dolphin Kick 18

19 Kicking Propulsion What elements of kick training could creates more propulsion? Discuss with another coach It is suggested that the most important thing for obtaining greater thrust from the lower limbs is not greater muscular power but rather a high level of joint mobility for the plantar flexion of the ankle! Observe the Kick 19

20 Improve Ankle Flexibility Dry-land training Water based training => Discussion with coaching group of 5-6 The Pull What is the pull all about? The functions of the arms Event specific pull sets What are essential pull technique aspects Questions: How to improve the pull on land? How to improve the pull technique in the water? How to improve race specific pull in the water? 20

21 Pull Overall Goals What kicking aspects do you consider for your athletes? Discuss with your neighour A The Past The Present The Future 21

22 The Pull Timing It s all about the magic timing? What is a functional timing (arms/hips) Hip rotation & swimming speed Hip acceleration vs. hand acceleration Questions: How to improve the hip/arm timing on land? How to improve the hip/arm timing in the water? How to improve arm/hip timing for speed in a race? 22

23 Timing Overall Goals What kicking aspects do you consider for your athletes? Discuss with your neighour It s all about the timing 1) Walking exercise: forwards & backwards Hips in line wide 2) Wall drill: freestyle Shoulders in line wide 3) Arm swinging: freestyle & backstroke Slow big hip amplitude Fast small hip action Bad timing => interruption 23

24 Sprint Freestyle Model Sprint Freestyle Model 31/10/

25 Sprint Freestyle Model Sprint Freestyle Model 31/10/

26 Backstroke Model Backstroke Model 31/10/

27 Backstroke Model Backstroke Model 31/10/

28 To catch the Finals! Tickets at special Promo Code at 50% Discount : SWCSP Opportunities for Swim Clinics with Star Swimmers on 17 th November Opportunity to attend coaching clinic with Australian Coach, David Lush Meet and Greet the Stars on 17 th November Participation in the Yakult Relay Challenge on 18 th November For enquiries contact contact@swimming.org.sg Swim Clinics with FINA World Cup Stars Conducted by Star Swimmers at your training venue Attend the Swim Clinic conducted by Japanese Swimmers like Daiya Seto at the OCBC Aquatic Centre Meet and Greet Star Swimmers 17 th November Kallang Wave Mall from 3pm to 5pm Chad Le Clos, Sarah Sjostrom, Katinka Hosszu Coaches Clinic 17 th November Renowned Australian Coach David Lush 28

29 Yakult Relay Challenge Opportunity to swim in the OCBC Aquatic Centre during the FINA World Cup Limited Slots Available For enquiries contact 29

30 Oncore 30

31 blucore Coach s Eye 31