It may be the single-most important skill in swimming today. Here's how you can maximize your underwaters:
1. Improve your ankle flexibility. Often overlooked, your ankles are the link between the final two segments of your leg that perform the whipping motion of a great dolphin kick.
2. Work on the “back kick” or kicking symmetrically in both directions. Most athletes accelerate their kick only as their feet move toward the front (I call this the front kick). The great underwater kickers accelerate the kick in both directions for maximum forward propulsion.
3. Improve your hamstring and glute strength. In order to do the “back kick” for maximum benefit, you will need to make these muscles stronger. The hamstrings are often weak in those who do not have a strong back kick.
4. Kick from the torso. Don’t just bend and flex at the hip and knee joints. Get your spine and torso involved.
5. Improve your thoracic flexibility. The dolphin motion should begin in your torso and travel toward your toes. If your thoracic region (think the part of your spine where your ribs are attached) can’t bend to begin this motion, your dolphin kick will be less effective.
6. Watch yourself on video. Then watch the person on your team who is best at dolphin kicking. What are they doing that you are not?
7. Count your kicks. How many kicks does it take for you to get to the 15m mark? To go 25 yards? Does it change whether you go fast or slow? Find out this information to tell whether or not you are improving.
8. Practice streamlining at high speeds using a stretch cord. Get used to feeling water move over your streamline at high speeds. Try dolphin kicking without adding drag while being pulled.
9. Improve your core strength. Your six-pack might look good, but do you have the strength and endurance to kick fast underwater during a race?
10. Make your legs stronger. It’s simple. The stronger your legs, the harder you can kick.
Friday, June 27, 2008
Thursday, June 26, 2008
The Virtue of Failure
One of the trends of the last several decades often lamented by coaches in many youth sports is that parents and administrators have become consumed with making sure that each and every child NEVER experiences failure. I spoke to one coach recently who told me about his son's little league baseball experience. Apparently, it takes four strikes to strike out. If a child does strike out, he still gets to go stand on first base. That way he FEELS successful. Though this may seem paradoxical, I can think of few things that we as coaches could do that would harm our athletes more than not allowing them to fail. Failure can be a tremendous learning experience. Failure is often the building blocks for future success. If a child never fails, how does he know when he is successful?
The senior swimmers I coach will tell you that they fail in practice frequently. If they didn't, I probably wouldn't be asking enough of them. It is on that border at the edge between CAN and CAN'T that an athlete finds out the stuff of which he is made. This is where he explores his abilities and summons his motivation to push himself to new heights. Being on this edge is how he learns to do what it takes to excel in life.
Check out this video from YouTube about some incredible successes who began as failures:
Failure is vital to an athlete's development of the characteristics that it takes to be successful. Failing helps define success. As the valley is deep, so is the mountain high.
The senior swimmers I coach will tell you that they fail in practice frequently. If they didn't, I probably wouldn't be asking enough of them. It is on that border at the edge between CAN and CAN'T that an athlete finds out the stuff of which he is made. This is where he explores his abilities and summons his motivation to push himself to new heights. Being on this edge is how he learns to do what it takes to excel in life.
Check out this video from YouTube about some incredible successes who began as failures:
Failure is vital to an athlete's development of the characteristics that it takes to be successful. Failing helps define success. As the valley is deep, so is the mountain high.
Sunday, June 15, 2008
The Six Truths of Swimming - Truth #3
The third myth was: "This is just practice, I will do it correctly/faster in the race."
The third truth: You will race how you train. Your preparation will determine your results.
There is a reason while we call it practice. We are rehearsing what we want to do at the race, preparing our skills, and improving our fitness. If we were only doing the last of these, we would merely call it training.
When an actor is preparing for a broadway musical, he prepares methodically, rehearsing the production in parts. He repeats each line exactly as he hopes to perform it in the show. Not once does he allow himself to make up the lines as he goes or allow himself to perform them incorrectly. Doing so would encourage him to make the same error when he is performing in front of the audience.
We must take the same approach with our swimming technique. We must strictly avoid doing things incorrectly and always be exploring ways to perform better. We must visualize the championship meet performance that we seek and strive to prepare precisely for that. The great performance can only be preceded by careful preparation. Strive to practice correctly and prepare precisely to swim the race you dreamed.
The third truth: You will race how you train. Your preparation will determine your results.
There is a reason while we call it practice. We are rehearsing what we want to do at the race, preparing our skills, and improving our fitness. If we were only doing the last of these, we would merely call it training.
When an actor is preparing for a broadway musical, he prepares methodically, rehearsing the production in parts. He repeats each line exactly as he hopes to perform it in the show. Not once does he allow himself to make up the lines as he goes or allow himself to perform them incorrectly. Doing so would encourage him to make the same error when he is performing in front of the audience.
We must take the same approach with our swimming technique. We must strictly avoid doing things incorrectly and always be exploring ways to perform better. We must visualize the championship meet performance that we seek and strive to prepare precisely for that. The great performance can only be preceded by careful preparation. Strive to practice correctly and prepare precisely to swim the race you dreamed.
Saturday, June 14, 2008
The Six Truths of Fast Swimming - Truth #2
The second myth was:"That swimmer is fast because he/she is just talented."
The corresponding second truth: You have inside of you right now what it takes to be a champion.
That's right. You already possess the mental and physical abilities to achieve your swimming dreams. These qualities have been present in you since birth and have been molded by your parents, your coaches, and your individual actions and choices. From now forward, it is your future actions and the choices you will make that determine the heights to which you will ascend.
You are talented in a different way than every other swimmer. When you see another swimmer succeed, it is because he or she has figured out how to get the best out of herself, not because he or she is any more talented than you. She has taken her talent and put it to use to the best of her ability. Will you do the same? Will you seek to maximize your talents by making the daily choices of a high achiever?
The second truth should empower and inspire you. Swimming success is yours for the taking.
The corresponding second truth: You have inside of you right now what it takes to be a champion.
That's right. You already possess the mental and physical abilities to achieve your swimming dreams. These qualities have been present in you since birth and have been molded by your parents, your coaches, and your individual actions and choices. From now forward, it is your future actions and the choices you will make that determine the heights to which you will ascend.
You are talented in a different way than every other swimmer. When you see another swimmer succeed, it is because he or she has figured out how to get the best out of herself, not because he or she is any more talented than you. She has taken her talent and put it to use to the best of her ability. Will you do the same? Will you seek to maximize your talents by making the daily choices of a high achiever?
The second truth should empower and inspire you. Swimming success is yours for the taking.
Friday, June 13, 2008
The Six Truths of Fast Swimming - Truth #1
I recently wrote about the Six Myths of Fast Swimming and it occurred to me that it would be useful to write the corresponding Six Truths of Fast Swimming to further explain my thoughts. Here they are one at a time:
TRUTH #1 - Swimming is Hard Work
There is no other sport that demands the combination of athleticism, physical fitness, attention to detail, and volume of rigorous training the way swimming does. There is no way of getting around it: if you want to achieve anything in swimming, be prepared to work hard for your goals. Those who begin by accepting this truth and embracing the challenge and the difficulty that it represents have taken a huge step toward their swimming success. A key to this step is understanding that though the effort required will be great, the rewards of achieving your goal will be equally rewarding.
TRUTH #1 - Swimming is Hard Work
There is no other sport that demands the combination of athleticism, physical fitness, attention to detail, and volume of rigorous training the way swimming does. There is no way of getting around it: if you want to achieve anything in swimming, be prepared to work hard for your goals. Those who begin by accepting this truth and embracing the challenge and the difficulty that it represents have taken a huge step toward their swimming success. A key to this step is understanding that though the effort required will be great, the rewards of achieving your goal will be equally rewarding.
Monday, June 2, 2008
Don't Coast on Technique
"If you are coasting, you're going downhill." This phrase has powerful meaning when it comes to swimming technique. One of the main reasons that swimmers are reluctant to change a technical aspect is that they "have already made it this far with my technique" or "my technique is already pretty good." The unfortunate consequence that these swimmers fail to realize is that if they are not constantly working on their technique, their technical skills will actually diminish.
In physics, the term entropy is used to describe molecular systems and that fact they tend to fall apart, degrade and become more disorganized over time. The second law of thermodynamics says that this will happen unless a force counteracts this tendency. Taking this metaphor into swimming technique, inattention to detail allows your skills to deteriorate over time. This means if you are not constantly striving to improve your technique, not only will it not get better, but it will get worse. Call it "stroke entropy."
Pay attention to your technique. Be aware of what you did in the past, what you are doing now, and develop strategies with your coach to improve. Daily focus on these strategies will build your skills and increase your chances of climbing to the top of the swimming mountain. Lack of attention or desire to improve your skills, or unwillingness to make a change will leave you coasting into stroke entropy. And you know which direction that will take you.
In physics, the term entropy is used to describe molecular systems and that fact they tend to fall apart, degrade and become more disorganized over time. The second law of thermodynamics says that this will happen unless a force counteracts this tendency. Taking this metaphor into swimming technique, inattention to detail allows your skills to deteriorate over time. This means if you are not constantly striving to improve your technique, not only will it not get better, but it will get worse. Call it "stroke entropy."
Pay attention to your technique. Be aware of what you did in the past, what you are doing now, and develop strategies with your coach to improve. Daily focus on these strategies will build your skills and increase your chances of climbing to the top of the swimming mountain. Lack of attention or desire to improve your skills, or unwillingness to make a change will leave you coasting into stroke entropy. And you know which direction that will take you.
Wednesday, May 28, 2008
101 Ways to Become a Better Swimmer Without Even Getting Wet
Becoming a better swimmer doesn’t only mean getting faster. It means learning more about yourself, the sport, and what you need to be successful. Becoming a better swimmer can also mean enjoying the sport more, or appreciating the efforts of those who have helped you achieve your goals.
1. Practice streamlining in front of a mirror every night before you go to bed.
2. Eat broccoli.
3. Stretch all of your muscles at least once every day.
4. Never get dehydrated- always be drinking water or a sports drink- especially before, during, and after practice.
5. Thank your coach after each practice. Your coach will appreciate it more than you think.
6. Practice swimming each of the four strokes in front of a mirror every day.
7. Go to bed early.
8. Know all of your best times in long course meters and short course yards.
9. Know all of your best practice times, long-course meters and short course yards.
10. Listen to your coach.
11. Pay attention to technique during dryland.
12. Thank your parents for driving you to practice.
13. Thank your parents for driving you to meets.
14. Encourage someone else to do their best at practice or dryland.
15. Know your race cycle counts for each different event in long course and short course.
16. Learn how to count laps using the flip-cards at swim meets so you can count for your friends in the distance events.
17. Ask your coach questions about your swimming technique.
18. Talk to your coach before your race.
19. Eat breakfast every day.
20. Have a small snack before practice.
21. Eat more vegetables.
22. Take a nap if you need one.
23. Be a good student. Excellence in one part of your life encourages excellence in others.
24. Become a student of swimming- learn as much as you can.
25. Read up the best American swimmers on www.usaswimming.org
26. Visit the “Perfect race” at www.usaswimming.org
27. Wear your team gear with pride at swim meets.
28. Have short term goals with specific times you want to achieve this season.
29. Have long term goals with specific times that you want to achieve in the next 1-3 years or even longer.
30. Know the time cuts for the next-highest age group or meet that you might go to.
31. Know your stroke count from the backstroke flags into the wall for a turn and a finish.
32. Bring a friend to NCAC.
33. Meet a friend at NCAC.
34. Be the first one to get wet.
35. Watch a swimming video.
36. Don’t think of any stroke as the one thing that you are good at. Be willing to train and race all 5 (counting IM).
37. Know what “I.M.” stands for.
38. Know the difference in the order of strokes between the I.M. and the medley relay.
39. Introduce yourself to the coach of the next-highest group so that he or she knows your name and can watch you at practice and meets.
40. Take the stairs, not the elevator. Don’t always go the easiest way.
41. Participate in another sport- be a well-rounded athlete.
42. Watch the Olympic Games on TV this summer.
43. Come watch a UNC swim meet. For a schedule, see www.tarheelblue.com
44. Count strokes for a friend at a meet.
45. Be early to practice. If you’re not early, you are late.
46. Read the technique tips at www.swiminfo.com
47. Watch yourself swim on video.
48. Don’t drink soda.
49. Don’t eat fast food.
50. Take pride in the place you train and compete- keep it nice and neat.
51. Pack your swim bag the night before practice so you don’t forget anything.
52. Have a goal meeting with your coach.
53. Write your goals down somewhere where you can see them every day.
54. Tell someone else your goals (a parent is probably best). That should give you extra motivation to achieve them.
55. Drink orange juice.
56. Go to the bathroom before practice.
57. Have your cap and goggles out and ready to go 5 minutes before practice is supposed to start.
58. Pay attention to the heat sheet at a meet.
59. Cheer for a teammate at a meet.
60. Wear shoes at a swim meet- not sandals. This will keep your feet and legs feeling good and energetic.
61. Know your splits from your best times in every event.
62. Wear sunscreen when you are outdoors- you don’t want to miss practice and be nicknamed “Red.”
63. Know your meet warm-up before a championship meet.
64. Attend a team function outside of normal practice time and have fun.
65. Read Swimming World to find out how the world’s best swimmers train and how they approach racing.
66. Always bring your water bottle to practice- never get dehydrated.
67. Don’t drag your equipment bag on the ground. Walk with pride in and out of the pool.
68. Watch the college swimmers practicing while you wait for your practice to start.
69. Improve your ankle flexibility through daily stretching to become a better kicker.
70. Bring a healthy snack to eat after school before practice.
71. Have a backup pair of goggles and a spare cap at practice and at meets.
72. Always wear a team cap and team suit at practice and at meets.
73. Lead a team cheer.
74. Make up a new team cheer.
75. Cheer up a teammate who is disappointed with his swim.
76. Teach a swimming skill to a younger or less-experienced swimmer.
77. Ask an older or more experienced swimmer a question about technique.
78. Have a plan with your coach about which meets you will be going to and which ones you will be resting for.
79. Talk to your coach after your race.
80. Relax. Don’t worry about swimming. After all, it’s just swimming.
81. Treat your competitors with respect.
82. Put as much effort into dryland as you put into normal practice.
83. Keep track of the deadlines for entering meets- be sure you are entered on time!!!
84. Keep a training log or journal. Be sure to include important practices or test sets and how you feel.
85. Be patient with yourself and your improvements- great swims require consistent, steady training over time.
86. Trust your coach with your training and racing instructions.
87. Communicate with your coach if you have questions, problems or concerns.
88. Keep up with team news by visiting www.ncacswim.org
89. Get e-mail updates by sending your e-mail address to ncacheadcoach@gmail.com
90. Have all of the training equipment required by your coach.
91. Understand what is expected of you in order to move up to the next training group.
92. Let your coach know ahead of time if you can’t make it to practice.
93. Have fun!
94. Look tough, act tough, and think tough behind the blocks, and you will BE tough!
95. Mentally rehearse your race. Imagine how your race feels, looks, smells, tastes, and sounds.
96. Enjoy coming to practice every day.
97. Mentally visualize yourself winning your race and achieving your goal.
98. Lead the team stretches before a meet.
99. Sit with your teammates at the meet- enjoy each other’s company.
100. Wear your team gear when you walk onto the pool deck at the meet- show everyone that NCAC has arrived.
101. Read this list again!!!
1. Practice streamlining in front of a mirror every night before you go to bed.
2. Eat broccoli.
3. Stretch all of your muscles at least once every day.
4. Never get dehydrated- always be drinking water or a sports drink- especially before, during, and after practice.
5. Thank your coach after each practice. Your coach will appreciate it more than you think.
6. Practice swimming each of the four strokes in front of a mirror every day.
7. Go to bed early.
8. Know all of your best times in long course meters and short course yards.
9. Know all of your best practice times, long-course meters and short course yards.
10. Listen to your coach.
11. Pay attention to technique during dryland.
12. Thank your parents for driving you to practice.
13. Thank your parents for driving you to meets.
14. Encourage someone else to do their best at practice or dryland.
15. Know your race cycle counts for each different event in long course and short course.
16. Learn how to count laps using the flip-cards at swim meets so you can count for your friends in the distance events.
17. Ask your coach questions about your swimming technique.
18. Talk to your coach before your race.
19. Eat breakfast every day.
20. Have a small snack before practice.
21. Eat more vegetables.
22. Take a nap if you need one.
23. Be a good student. Excellence in one part of your life encourages excellence in others.
24. Become a student of swimming- learn as much as you can.
25. Read up the best American swimmers on www.usaswimming.org
26. Visit the “Perfect race” at www.usaswimming.org
27. Wear your team gear with pride at swim meets.
28. Have short term goals with specific times you want to achieve this season.
29. Have long term goals with specific times that you want to achieve in the next 1-3 years or even longer.
30. Know the time cuts for the next-highest age group or meet that you might go to.
31. Know your stroke count from the backstroke flags into the wall for a turn and a finish.
32. Bring a friend to NCAC.
33. Meet a friend at NCAC.
34. Be the first one to get wet.
35. Watch a swimming video.
36. Don’t think of any stroke as the one thing that you are good at. Be willing to train and race all 5 (counting IM).
37. Know what “I.M.” stands for.
38. Know the difference in the order of strokes between the I.M. and the medley relay.
39. Introduce yourself to the coach of the next-highest group so that he or she knows your name and can watch you at practice and meets.
40. Take the stairs, not the elevator. Don’t always go the easiest way.
41. Participate in another sport- be a well-rounded athlete.
42. Watch the Olympic Games on TV this summer.
43. Come watch a UNC swim meet. For a schedule, see www.tarheelblue.com
44. Count strokes for a friend at a meet.
45. Be early to practice. If you’re not early, you are late.
46. Read the technique tips at www.swiminfo.com
47. Watch yourself swim on video.
48. Don’t drink soda.
49. Don’t eat fast food.
50. Take pride in the place you train and compete- keep it nice and neat.
51. Pack your swim bag the night before practice so you don’t forget anything.
52. Have a goal meeting with your coach.
53. Write your goals down somewhere where you can see them every day.
54. Tell someone else your goals (a parent is probably best). That should give you extra motivation to achieve them.
55. Drink orange juice.
56. Go to the bathroom before practice.
57. Have your cap and goggles out and ready to go 5 minutes before practice is supposed to start.
58. Pay attention to the heat sheet at a meet.
59. Cheer for a teammate at a meet.
60. Wear shoes at a swim meet- not sandals. This will keep your feet and legs feeling good and energetic.
61. Know your splits from your best times in every event.
62. Wear sunscreen when you are outdoors- you don’t want to miss practice and be nicknamed “Red.”
63. Know your meet warm-up before a championship meet.
64. Attend a team function outside of normal practice time and have fun.
65. Read Swimming World to find out how the world’s best swimmers train and how they approach racing.
66. Always bring your water bottle to practice- never get dehydrated.
67. Don’t drag your equipment bag on the ground. Walk with pride in and out of the pool.
68. Watch the college swimmers practicing while you wait for your practice to start.
69. Improve your ankle flexibility through daily stretching to become a better kicker.
70. Bring a healthy snack to eat after school before practice.
71. Have a backup pair of goggles and a spare cap at practice and at meets.
72. Always wear a team cap and team suit at practice and at meets.
73. Lead a team cheer.
74. Make up a new team cheer.
75. Cheer up a teammate who is disappointed with his swim.
76. Teach a swimming skill to a younger or less-experienced swimmer.
77. Ask an older or more experienced swimmer a question about technique.
78. Have a plan with your coach about which meets you will be going to and which ones you will be resting for.
79. Talk to your coach after your race.
80. Relax. Don’t worry about swimming. After all, it’s just swimming.
81. Treat your competitors with respect.
82. Put as much effort into dryland as you put into normal practice.
83. Keep track of the deadlines for entering meets- be sure you are entered on time!!!
84. Keep a training log or journal. Be sure to include important practices or test sets and how you feel.
85. Be patient with yourself and your improvements- great swims require consistent, steady training over time.
86. Trust your coach with your training and racing instructions.
87. Communicate with your coach if you have questions, problems or concerns.
88. Keep up with team news by visiting www.ncacswim.org
89. Get e-mail updates by sending your e-mail address to ncacheadcoach@gmail.com
90. Have all of the training equipment required by your coach.
91. Understand what is expected of you in order to move up to the next training group.
92. Let your coach know ahead of time if you can’t make it to practice.
93. Have fun!
94. Look tough, act tough, and think tough behind the blocks, and you will BE tough!
95. Mentally rehearse your race. Imagine how your race feels, looks, smells, tastes, and sounds.
96. Enjoy coming to practice every day.
97. Mentally visualize yourself winning your race and achieving your goal.
98. Lead the team stretches before a meet.
99. Sit with your teammates at the meet- enjoy each other’s company.
100. Wear your team gear when you walk onto the pool deck at the meet- show everyone that NCAC has arrived.
101. Read this list again!!!
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