Stroke Development Craig Nicholson British Swimming.

Stroke Development

Craig Nicholson

British Swimming

Content

• British Swimming

• Swimming Pathway

• Fundamentals

• Stroke Development

• Measurable outcomes

• Rules

British Swimming

Four aims:

1. To ensure everyone has the opportunity to learn to swim

2. To ensure everyone can achieve their own personal goals

3. To ensure that everyone has the opportunity to enjoy swimming as part of a healthy lifestyle

4. To ensure we achieve gold medal success

Club Environment Age Guideline

FUNdamental Movement Skills

Including School Swimming Provision

Foundation

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Performance Club

Competitive Swimming Waterpolo Synchro Diving

Open Water

Competitive

Club Competitive Swimming

Waterpolo Synchro Diving

Open Water

Skill Development

Club Competitive Swimming

Waterpolo Synchro Diving

Open Water

FUNdamental Sports Skills All Aquatic Disciplines inc. Rookie Lifeguarding

Age Starts: 4 mths +

Age:

Female: 5 – 8 yrs

Male:

6 – 9 yrs

Age:

Female: 8 – 11 yrs

Male:

9 – 12 yrs

Age:


Male:

12 – 15 yrs

Age:


Male:

15 – 18 yrs

Age:

Female: 16 yrs +

Male:

18 yrs +

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Disability

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FUNdamental Sports Skills

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FOUNDATION

Including: ADULT & CHILD

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CLUB ACTIVITY

EXIT

ROUTES

ACTIVE LIFESTYLE

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FUNdamental Movement Skills

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DISABILITY

Fundamentals

• The fundamental stage needs to be FUN and structured and is key to the overall development of a swimmer!

• What are the fundamental skills?• ABCs (Agility, Balance, Coordination, Speed)• RJT (Running, Jumping, Throwing)• KGBs (Kinaesthetics, Gliding, Buoyancy, Striking with

the body)• CPKs (Catching, Passing, Kicking, Striking with an

implement)

Fundamentals Skills/ Games

• Entry/ Exits

• Buoyancy/ Balance

• Kicking/ Coordination

• Breathing

• Streamlining

• Rotation/ Orientation

Relaxed HandsAnd arm muscles

High Elbow on Rotation

Natural Head Position

Eyes looking to catch

High Elbow Catch Clean Hand Entry

Flat Body Position

Water Level at Hair Line

Freestyle

Freestyle

2/4/6Beat Kick

Whip like extension from hip to foot

Hips just below surface

Long Body Position

Accelerate through Stroke

Head Steady through the stroke

Hand Entry Thumb & forefinger

Body Roll Side to side

Freestyle Drills

• Kicking on Side Face down (always maintain pressure of catch)

• 12 Beat Roll• 6 Beat Roll• 6 Beat Kick• Catchup• Finger Trail• Thorpe (Shake wrist loose on recovery)• Roof Reach • Egg Roll

Backstroke

Hand entry just inside shoulder width

Straight arm recovery palm facing out

Natural Head Position

Alternating arm action

Palms face down on catch

Propulsion phase ends past the hip

Flat & streamlined Position

Water Level just under ears

Backstroke

6 Beat Kick

Whip like extension from hip to foot


Long Body Position


Loose ankles good flexibility

Hand Entry little finger first

Body Roll Side to side around centreline

Backstroke Drills

• Kicking on Side Face up (always maintain pressure of catch)

• 12 Beat Roll• 6 Beat Roll• Egg Roll• Palms down (3 strokes then look at catch)• 3 Sculls ( Sculling 3 times at the catch position of stroke)• Robot (Slowing down recovery into stages)• Corkscrew• Cup Balancing• Mid stroke Catch up (Strong leg kick needed)

Butterfly

Relaxed HandsAnd arm muscles

Low Chin

Small head movement

Symmetrical

Shoulders clear of water

Extended Arms

Flat Body Position

Arms Low to water

Butterfly

Ready for Catch

Streamlined

High Hips Flat Body Position

Flat Back Position Extended Arms

Soft Hand Entry(No Splash)

Thumbs Enter First

Butterfly Drills• Chest press on top of water, under water (Arms by side

minimum kick)• Chest press with Scull• Double Arm Fly on Back• Kicking on Side (always maintain pressure)• 6 Kicks 1 Pull• Biondi Drill (FUN)• Underwater Kicking (4 Kick Rotation)• Right – Left – Front (Many Variations,1-1-1/2-2-2/3-3-3/3-3-1,

always breathe to the front)• Flat Fly Pull (As Flat as possible slow & low recovery) • Flight Time• Power Drills On – Off

Breaststroke

Submerged on recovery streamlined

Pull body past arms not arms into body

Eyes focused on a fixed point

Simultaneous arms and legs

Timing is critical Palms ready to catch at extension

Catch outside shoulder width

Keep elbows tight to body

Breaststroke

Legs for propulsion not balance

Raise heels to surface after propulsive phase


Body lifts naturally during insweep


Good ankle flexibility needed

Legs recover as arms move forward

Elbows never below hands

Breaststroke Drills

• Hips, heels, Head – Kick and Swim Timing• Under Lane Ropes• 2 kicks 1 Pull• Repeated Underwater phases - down / along / surface• BR Arms Fly Kick• Hands behind the back Kicking Heels to Hands• Streamlined kicking no Board on the surface• Breaststroke Distance Per Stroke Minimum Resistance• Breaststroke kick holding the board vertical for

resistance

Milestones• By the end of this Stage X participants will be able to:• 1. Complete a set lasting 400m (e.g.16 x 25m) on a specific turn

around time set by the coach (e.g. 1.00min for each 25m).• 2. Swim 400m continuously using one stroke.• 3. Kick 25m backstroke with/without* using a board – *swimmer’s

choice.• 4. Kick 25m breaststroke with/without* using a board – *swimmer’s

choice.• 5. Kick 25m butterfly with/without* using a board – *swimmer’s choice.• 6. Kick 25m front crawl with/without* using a board – *swimmer’s

choice.• 7. Perform a backstroke turn from 10m in to 15m out.• 8. Perform a breaststroke turn from 10m in to 15m out.• 9. Perform a butterfly turn from 10m in to 15m out.• 10. Perform a front crawl turn from 10m in to 15m out.

Milestones

• By the end X Stage participants will be able to:• 1. Complete a set lasting 800m (e.g. either 16 x 50m; 8 x 100m;

4 x 200m) on a specific• turn around time set by the coach (e.g. 1.30min for 50m’s;

2.45min for 100m’s; 6.00min• for 200m’s).• 2. Swim 800m continuously choosing one stroke.• 3. Swim a continuous 100m IM using legal turns.• 4. Perform a 15m underwater kick on front in a streamlined

position.• 5. Perform a backstroke start then butterfly kick in a streamlined

position underwater until 10m from the start point (wall), transfer into stroke and complete the remainder of the 25m.

Milestones

• 6. Perform a front crawl start, underwater kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m.

• 7. Perform a butterfly start, kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m.

• 8. Perform a breaststroke start, perform a 1½ pull underwater, transfer into stroke and complete the remainder of the 25m.

Milestones

• By the end of this Stage participants will• be able to:• 1. Complete a set lasting 1600m (either 16 x 100m; 8 x 200m; 4

x 400m) on a specific timed• turn around set by the coach (e.g. 2mins 30seconds for 100m’s;

5mins 30 seconds for• 200m’s; 12mins for 400m’s).• 2. Swim 1500m continuously choosing one stroke.• 3. Perform a continuous 100m IM kick without using a kick board.• 4. Swim a continuous 200m IM using legal turns.• 5. Perform a 15m under water butterfly kick on back or front in a

streamlined position.• 6. Perform a front crawl relay take over – as an incoming

Swimmer.• 7. Perform a front crawl relay take over – as an outgoing

Swimmer.

FINA RULES

• Strokes

• Turns

• Starts

Thank you for listening

Questions?

[email protected]

Stroke Development Craig Nicholson British Swimming.

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Transcript of Stroke Development Craig Nicholson British Swimming.