Synchro Water Skills Testing

Transcription

1 - Stop watch/clock - A designated timer who will indicate to the athlete when the specified time is completed. - Center marker as used in figures - Two markers, each 1.5 feet to the right and left of center, totaling 3 feet distance between the two. Measure 1.5 feet to center of each marker. - Leg marking kit - Endurance Sculling Bent Knee Vertical, Fishtail, & Vertical Holds - Two of the three positions will be selected: bent knee vertical, Length of hold (pass/fail) if time is not held, no fishtail, or vertical (to be announced at the competition). points will be awarded regardless of score given. - Right or Left leg will be selected for the bent knee vertical and/or fishtail. Vertical leg is away from the panel. Control/Stationary: 1-5 pts deduction of -5 points - Double leg vertical position: right side to the panel. if improper scull is used or if swimmer moves - Position for 30 seconds (20 seconds for 12 and under age outside of markers. group). - Athlete will assume the positions selected. Height : 1-5 pts. - Align the hips with the center marker. 5 at or above the 1/4 mark (Gold) 4 at the ½ to ¼ mark (Silver) - Athlete uses support scull only, i.e. hands at waist to hip level and forearms moving in a nearly horizontal motion; no 3 at the ¾ to ½ mark (Bronze) 2 at the knee cap to ¾ mark totem/overhead torpedo allowed. 1 at the knee cap - Remain stationary within the marked area. 0 below the knee cap - No part of the body is touching a wall, lane line, etc. - GOAL: To hold for the desired time, consistent height and stationary. Extension/Alignment Areas: Head Shoulders and Ribs Hips Knees Ankles and Toe Point `

2 Eggbeater Speed/Height/Agility - Stopwatch. - Cone and marker for half way mark. - Eggbeater for total of 25 yards starting left side leading then (quickly turning at the half way mark) traveling to the right side. - National Team Standards will be measured and scored. - Gold - bust (shelf) above the surface at all times. - Silver - mid bust (shelf) above the surface dry at all times - Bronze - armpits dry at all times. - Sculling is required (any form of pulling is not permitted and will result in a failed test). - Swimmer completes 25 yards. - GOAL: To eggbeater while moving at maximum height and to complete 25 total yards. Eggbeater Posture is Head Tilt Higher and Rib Cage Lifted. Stability/effortlessness: Swimmer appears stable with minimal extraneous movement and moves quickly from one direction to the next. Extension/Posture: Head and hips in line with chest lifted and spine slightly arched. Height: 5 Silver 4 Bronze 3 Inconsistency between Bronze and Collar Bone 2 Mid Shoulder/Collar Bone/Top of Scapular 1 Minimal wash over Shoulder 0 Major Wash over shoulder Speed: 5 points - 30 seconds or less 4 points - 35 seconds or less 3 points - 40 seconds or less 2 points - 45 seconds or less 1 point - 50 seconds or less 0 points or greater

3 Propulsion / Torpedo - Stopwatch. - Start with fingertips just off the wall and in a back layout with the hands overhead in torpedo position with feet extended towards the opposite end. - Torpedo until the toes touch the opposite end of the pool. - Body should be extended along the surface. - Hands must remain overhead in torpedo scull. A scull with constant pressure on the water with the arms moving across the body in and out, keeping the upper arm as still as possible with the in and out sculling action coming primarily from the elbows and wrists. - GOAL: To complete the length as rapidly as possible while maintaining proper scull, body alignment, extension and height. - Measured Body Parts for Height: Head Chest Lower Abdominal, Hips & Upper Thighs Feet Time Control: 1-5 pts. Smooth and effortless appearance. 5 proper standard sculling technique, even temp and pressure 4 minor inconsistencies of the above 3 lack of consistent pressure on the water. Some level changes. 2 major level changes 1 splash, struggling 0 no flow, improper scull Height: 5 No wash, Everything Dry 4 Very Minor inconsistencies 3 One body part underwater 2 Two body parts underwater 1 Three body parts underwater 0 Four body parts under water Time Bonus: seconds and under seconds A 5pt penalty will be assessed if an athlete pushes off wall.

4 - Stopwatch. - Leg Marking Kit Propulsion / Ballet Leg - Start in a right or left ballet leg (chosen day of competition) at one end of the pool with the toes of the non-ballet leg touching the wall. - Standard scull to the opposite end while holding the ballet leg at 90 degrees. - GOAL: To complete the 25 yards as rapidly as possible while maintaining the ballet leg in vertical alignment with good extension. Control: Smooth and effortless appearance. 5 proper standard sculling technique, even temp and pressure 4 minor inconsistencies of the above 3 lack of consistent pressure on the water. Some level changes. 2 major level changes 1 splash, struggling 0 no flow, improper scull Height: 1-5 pts. 5 at or above the 1/4 mark (Gold) 4 at the ½ to ¼ mark (Silver) 3 at the ¾ to ½ mark (Bronze) 2 at the knee cap to ¾ mark 1 at the knee cap 0 below the knee cap Time Bonus: +2pts 40 seconds and under +1pt seconds Failed test if ballet leg is not held throughout.

5 - Stopwatches - Two timers per swimmer. Timed 200 IM - Start from a dive from the deck into the water. - Swim 50 yards of each stroke (Butterfly, Backstroke, Breaststroke, Freestyle) to complete a 200 yard IM. (Before switching from one stroke to another, the swimmer must touch the wall in the same way they would as if it was the end of the race for the stroke they are using as they approach the wall.) Except for backstroke. - Butterfly turn is a two hand touch, belly down. - Backstroke turn is a one hand touch, belly up (for backstroke to backstroke, one freestyle/crawl stroke may be executed before the turn as the body rolls onto its belly). - Breaststroke turn is a two hand touch, belly down. - Freestyle turn is open or flip and finishes the race, usually with a one hand touch, belly down. - GOAL: To complete the 200 yards IM in the fastest possible time. Time to complete 200 yards IM to the nearest tenth of a second. Time standard for and Penalty Add 1 second for every improper transition between: stroke, kick, and/or turns. Maximum of 10 points per stroke (ie. Butterfly, Back, Breast, Free). Below 2: pt 2: : pt 2: :39:99 8 pt 2: : pt 2: : pt 2: : pt 2: : pt 3: : pt 3: : pt 3: : pt 3:15.00 or Greater 0 pt Based on USA Swimming AAAA 11-12

6 - Metronome 120 bpm - Marker Thrust/Boost Thrust: - The thrust is performed with the right side to the panel and the body starting in a back pike position, Legs must be vertical at the start of each thrust. -Thrust is executed on count 1. Each thrust must be followed by a back tuck somersault. Boost: - The boost is set up under water with a flat back, at a 2 o clock/30 degree angle with the first boost facing the panel (no arms up), the second boost is performed with the right side to the panel (no arms up). The third boost facing the panel (no arms up). The body moves to the vertical line while keeping the spine straight. The body sinks on the vertical line. Element Sequence: Count 1- Thrust, Count 1- Boost, Count 1- Thrust, Count 1- Boost, Count 1- Thrust, Count 1- Boost Two scores will be given for height, one for the thrusts and one for the boosts. One score will be given for the accuracy of counts. Penalties: pt if competitor performs an incorrect sequence Accuracy of Timing:1-5 pts. Swimmer stays on prescribed time. 5 Perfect Hit and Hold 4 Mainly Hit and Hold 3 Some Hit and Hold 2 Constantly moving 1 Irregular throughout 0 Unrecognizable Thrust Height 1-5pts 5 Above waist Perfectly extended/aligned 4 Waist 3 Pelvic Bones 2 Mid Butt 1 Butt Crest 0 Below Butt Crest * Deduction up 2 pts for extension and alignment Boost Height 1-5pts 5 Clear Crotch 4 Almost clear crotch 3 Between the crotch and hip bone 2 Hip bone 1 Waist (belly button) 0 Below wais * Deduction up 2 pts for extension and alignment

7 - Metronome 120 BPM - Under water speaker - Monitor to count the number of repetitions and indicate the number completed to swimmers over a microphone every 5 repetitions. - Leg marking kit. Agility and Accuracy: Leg position switches (Height- Speed-Position) - Swimmer starts in a right or left helicopter position (to be announced at the competition): The straight leg is closest to the panel. - The torso is straight from the hip through head but not necessarily on a vertical line when in the helicopter position. - One leg extended horizontally in front of the body along the surface, the other leg is bent with the heel above the buttocks, the shin should be parallel to the surface and at the surface. - Swimmer lifts the straight leg to a vertical position. - Swimmer simultaneously extends the bent leg forward, moving the body into a fishtail position. Maximum height is desirable. - Simultaneously move both legs back to the original helicopter position repetitions should be completed. 1 repetition starts in a helicopter, switches to a fishtail and returns to the same helicopter. - Repetitions should be performed to a metronome. One move completed per beat; i.e. helicopter to fishtail = 1 beat, fishtail to helicopter = 1 beat. - Tempo is set at 120 beats per minute or 2 beats per second. - GOAL: To test précises synchronization, Hit and Hold specific positions. To complete 20 repetitions from helicopter to fishtail with accuracy of timing and position, at maximum height, with minimal splash, and with good extension. Travel should be minimal. Height: Height on the vertical leg in the fishtail positions. Height : 1-5 pts. 5 at or above the 1/4 mark (Gold) 4 at the ½ to ¼ mark (Silver) 3 at the ¾ to ½ mark (Bronze) 2 at the knee cap to ¾ mark 1 at the knee cap 0 below the knee cap Accuracy of Timing:1-5 pts. Swimmer stays on prescribed time. 5 Perfect Hit and Hold 4 Mainly Hit and Hold 3 Some Hit and Hold 2 Constantly moving 1 Irregular throughout 0 Unrecognizable (If incorrect start position is executed a 1 point penalty is assessed. Athlete will perform the skill again.) If 20 repetitions are not complete, the result is a failed skill.

8 Split Flexibility/Center Split - Start in a right helicopter position with Left side to the Panel. Height:, Left and right legs at surface, hips in the - Assume a Flat Right Split position at maximum height and hold for a center split and surface arch. minimum of 8 (out) sculls. Right kneecap faces toward the bottom of the pool, while the Left kneecap faces up parallel to the surface. Flexibility: Hips at the surface in the split, and - Rotate to Center Split position, minimum of 3 (out) sculls. Legs surface arch position. straight out from hips. - Assume a Flat Center Split position at maximum height and hold for Right, Left, and Center Split Criteria: a minimum of 8 (out) sculls. Both knee caps facing the bottom of the 5 Gold (see description) pool or forward toward the wall. 4 Silver (see description) - Rotate to Left Split position, minimum 3 (out) sculls 3 Bronze (see description) - Assume a Flat Left Split position at maximum height and hold for a degrees or less minimum of 8 (out) sculls. Left kneecap faces toward the bottom of degrees or less the pool, while the Right kneecap faces up parallel to the surface degrees or less - Back Tuck when completed Gold Top of both legs above the surface dry with the crotch at the surface, and both legs 180 degrees apart and parallel to the wall. Body is in vertical alignment with head and shoulders under hips. Silver Some wash over legs, crotch ½ -1 inch from the surface and/or legs 170 degrees or less apart, not parallel to the wall. Body is in vertical alignment with head and shoulders under hips. Bronze Legs through the surface of the water, crotch 1½- 2 inches from the surface and/or legs 160 degrees or less apart, not parallel to the wall/lane line. Body is in vertical alignment with torso under hips. Body is in vertical alignment with head and shoulders under hips. *Right and Left split is an average score of both. * Center split is judged separately. Center Side View -We are judging Split ROM/Flexibility, not the Ariana rotation/figure.

9 - Metronome set at 120 bpm. - One Figure Marker Continuous Spin Equipment DESCRIPTION SCORING CRITERIA - Right side to the panel. - Swimmer starts in a vertical position at maximum height and holds for a minimum of 4 ticks before spinning. Arms transfers on fifth tick to a standard spinning technique*. Support scull is not an acceptable spin technique. - A rapid continuous spin of 540 degrees is executed. - Levels start at maximum height with even drop spaces throughout the 540 as the heels reach the surface, and continues through submergence. - Timing: 1 beat per 180 (half rotation), 2 beats per 360 (full rotation). Goal: To achieve maximum height in the vertical, maintain vertical alignment during the spin, rapid spins. * Acceptable spin techniques need to be defined. Height : 1-5 pts. 5 at or above the 1/4 mark (Gold) 4 at the ½ to ¼ mark (Silver) 3 at the ¾ to ½ mark (Bronze) 2 above the knee cap to ¾ mark 1 at the knee cap 0 below the knee cap Timing/Speed of revolution:1-5 pts. Swimmer stays on prescribed time. 5 Perfect timing/speed 4 one count off 3 two counts off 2 three counts off 1 four counts off 0 Improper technique Rate of Descent: There should be an even rate of descent during each revolution. The rate should be consistent from maximum height through completion of the descent. If the number of spins are not completed by the heels, the result is a deduction of up to 5 points.