Synchro masterclass techniek

The 1-2-3 Method™

sion

3- Hands

A simple process for teaching skills that provides a sequential learning pattem

mentally and physically.

A comprehensive and consistent outline for viewing, analyzing, and correcting

skills.

—^*

. A rhythmic organization of the mental processes and movements of the body.

» Correct biomechanical positioning to utilize the power of the body most^3

efficiently.

t A simple approach to controlling the center of gravity and maintaining balance in

the water.

• An understanding of using the core muscles to move the body through a limitless

range of positions.

• The mind body connection that wili lead the swimmer to their optimal

performance.

02002 Duke Zielinski and esynchro

EXTEN/10N

, ABgns the body correctty.

performance.

Unlock

Direction

Outside

U D O(You do.)

Unlock

Maintaining proper tension levels is a key factor in endurance andfloatability- contracted muscles are more dense, i.e. heavier than

relaxed muscles.Tension level of 3 to 5.

02002 Duke Zielinski and esynchro

Direction

Direction determined by body position.Draw a line from the center out through the torso and/or limbs, continuing it outside the body.

UPAlignment- Vertical stacking

Outside

^ The bodv follows the image created in the mind.ine extends beyond the body creating a picture of lengthening or reaching along this line.

Center of gravity remains in the hip region.

Dtfee Zielinski and esvnchro

'-

'. Duke Zklinski and esynchro

HIP/

'Synchronized swimming is a sequential unlocking of core body partsto maximize height and stabüity in water."

Two Major Functions:>• Moving the body through transitions and holding the body

in positions for figures and routines.

>> Balancing the body, Le. controüing the center of gravity.

B A LBAL is short for BALANCE.

Success in sports is being balanced through movement.

= Buttocks and lower Back

A = upper and lower Abdominals

= Legs- hip flexors and upper hamstrings

Super Six Muscles: All power is from mid-thigh low back.1. Upper abdominals (upper portion- above the navel- ofrectus abdominis, external and internal abdominal

obliques)2. Lower abdominals (Lower portion- below the navel- ofrectus abdominis, external and internal abdominal

obliques)3. Hip flexors (Psoas major, iliacus, tensor fasciae latae, adductor longlis, brevis & magnus, pectineus, and

tartorivs)4. Lower back (Erector spinae, latissimus dorsï)5. Buttocks ( Gluteus maximus, gluteus medius, gluteus minimus, piriformis, obturator internus, obturator,

externus, superior gemellus, inferior gemellus, quadratus femoris)6. Upper hamstrings ( Upper portion of Biceps femoris, semitendinosus, and semimembranosus)

Also- Abdominal obliques — rotate the torso and bend the torso to the side.

©2002 Duke Zielinski and esynchro

The muscles on the>nt of the body move•/

the bod forward.

Upper Abdominals

Lower Abdominals

Hip Flexors

'hè muscles on the backof the body move the

body backward.

Lower Back

Buttocks

Upper Hamstrings

D2002 Duke Zielinski and esynchro

Balance- "Pull the navel to the spine."

Center of Gravity - COG:. The point at which the force of gravity on the whole body is concentrated, the balance point of

the body.. Located in the lower abdominal region behind the navel and in front of the 3rd and 4th lumbar

vertebrae.. Location of the COG shifts in response to the position of the torso, arms and legs.« Muscular tension can control the location of the COG.

Center of Buoyancy- CB:« The point at which buoyant force is applied, located in the center of the volume of the body

displacing water.• Located in the chest region.

\7Pullsdown

With no muscular tension.the center of buoyancy and

center of gravity willbecome vertically aligned.

Pull tb l the spine

• Pull the navel to the spine• Set the lower back• Set the buttocks on the side of the vertical leg


* Pull the na\

• Set the Abdommals• Set the Legs; upperhamstrings and hip flexors

All "hip" muscles are setto hold the center otgravity in place.Loosening any of the"hip" muscles allows thecenter of gravity to shift.

8

'- <•"-.

—


= Hip muscles used= original center of gravity= shifted center of gravity

9

HAND/> Sculling pro vides support and balance for the rest of the body while it is moving.> The hands are the lever system of the body.> The hands and arms create leverage in the water to support and move the body.> The hands support the center of gravity and therefore should be positioned below the COG.

L E H

LEH stands for LEVERAGE.

L = Lats (latissimus dorsi)

E = ElbowsH = Hands

Latsv Position and tension determine the position of the upper arms and the back in sculling.* The lats stabilize the upper arms and shoulders.S The lats are set at a tension level of 5 to 7.* The lats provide a wide base of support.* The lats transfer the lift force created by sculling to the torso.

Setting the lats« Pull down into the lower back.» Make the back wide and flat.* Feel as if the back is pressed

between two walls.* Hold at a tension level of 5 to 7.

©2002 Duke Zielinski and esynchro 10

Elbows'S Elbows are positioned on either side of the center of gravity.

S The position of the elbows determines the center of support provided by the scull.

'S Elbow position determines the position of the forearms and hands.'S Range of motion and pressure are determined by the position and rotation of the elbow and

upper arm.'S Position the elbows correctly and then set the Lats to stabilize.

Elbows ad j ust according to the body position

Crane Position Vertical Position Knight Position

l.Elbows are slightly

forwardElbows are centered or alignedwith the midline of the torso

The elbows staypositioned on eitherside of the center ofgravity by adjustingsiightly forward and

back.

Elbows are slightlyback

ülbows 3fe deeper than the COG

Elbows are positioned deeper than the back, settingthe base of support deeper than the COG and

the hands to be at a good depth.

Elbows are too shallow, placing the hands tooclose to the surface. The hands createturbulence and splash and cannot gain goodleverage.

Elbows are set in a wide position

6 to 9inchcs

By setting the elbows in a wideposition, the swimmer establishes

a wide base of support thatdisperses the weight across alarger area as well as providesgreater stabilhy and balance.

Correct Incorrect

©2002 Duke Zielinskl and esynchro

Correct Incorrect

11

Elbows and upper arms rotated correctly

Incorrect Position- Elbows pointing to the sides

Correct PositionElbows pointing down

By pressing down on the triceps, the swimmercreates leverage across the whole upper back,helping to shift the COG as well as support theCOG. This position also allows the hands togenerate greater lift force.

With the elbows pointing to the sides, only thehands are used for support. It is also difficult toget adequate pressure on the hands. The handscreate more splash and the shoulders are rolledforward and the back rounded, narrowing theback and shifting the COG back into the hips.The hips feel heavier while the torso appearsrounded and collapsed.

In support scull, the shouldersare rotated back and the latsset to maintain this position.This position allows the handsto move through an adequaterange of motion while keepingthe correct pitch of the hands.

Correct Position: In the neutralposition or farthest point on theOUT scull, the elbows point intowards the waist.

Eibows remain relatively still or stationary

The hands and forearmsmove through the range ofmotion by rotation of theupper arms and elbows,with the elbows remainingnearly still and equidistantfrom the torso.

Incorrect position of theelbows: Elbows are too farback and are pointing to theback. The hands cannotmove through an adequaterange of motion.

©2002 Duke Zielinski and esynchro Top View of Support Scull 12

Hands^ The purpose of sculling is to support the center of gravity.

*/ Path, pitch, and shape of the hands create lift force.

'S Hands establish "grab" on the water.S Range of motion and tempo of the scull vary according to lift force desired or required.

* Directionofpressure

^ Hands and forearms must be at correct tension levels in order to establish "grab."

"Grab" creates lift force

In sculling, the hands act as a hydrofoil or wing shaped object (similar to an airplane wing) to createlift force.

Lower pressure is created ontop of the wing or hand becausethe air or water travels faster

Lower pressure over the top than across thebottom.

Higher pressure

This is a simple explanation of Bernoulli's theorem. The principles are the same thatallow an airplane to fly. Because objects move from higher to lower pressure, theairplane wing is lifted, carrying the airplane into the sky.

S "Grab" is the feeling on the hands of getting lift force.S To the swimmer, it feels almost as if the hands are able to press on a

solid object.S The swimmer should feel pressure on the hands.S The hands have control over the water.


Path of the hands- Figure 8

If the swimmer has "grab", the hands will moveautomatically through a figure 8 path.

The pitch of the hand changes at the innermostand outermost points of the scull.

Pitch of the hand

Lift Force

s™;

Maglischo, 1993

In swimming, the most effective angle for generating lift force is 40°. Elite swimmers utilize handangles of 20° to 50° efficiently.

Most importantly, the synchronized swimmer must create lift force.Once the synchro swimmer understands the correct feeling of having "grab", the hands will find thepath and pitch that allows them to continue applying pressure. Through the neuromuscular systemand feedback from proprioceptors, the path and pitch of the hands is determined through trial anderror so that the hands produce a continuous and consistent lift force.

OUTScull IN-ScüllBack Scull

with the RightHand


Direction of pressure

« The general direction the palms of the hands face in order to create adequate lift force, really thepitch of the hands.

» The concept is very simple. In the pool, it is often incorrect direction of pressure that preventsthe swimmer from getting enough support.

Correct Incorrect

lCorrect

l t m,

Incorrect

of Mof ion

Depends on:* Type of scull'• Weight being supported* Bodyposition* Tempo of the scull

Size of the body and limbs

When the weight is light, the hands scull slower through a larger range of motion.When the weight is heavier7 the hands scull faster through a smaller range of motion.

Tension Levels

t Hands should be at a tension level of about 3 to 5.» Tense enough to hold the fingers together and the hands flat.t Hands should be flat and wide.+ Hands and forearms move gently in and out as they scull, feeling the water on each movement.* Swimmer must feel the difference between tension in the hands and pressure or "grab" on the

hands-

Wltirlpools

* Indicate that lift force is generaled but may not form due to water currents, etc.* Position of the whirlpool is feedback on the tension levels of the hands.

When the hands are at a good tension level,3-5,the Whirlpool is over the palm or wrist.

€>2002 Duke Zielinski and esynchro

When the hands and fingers are very tight, thewhirlpool will be over the fingertips or off theedge of the fingertips.

15

Teaching "Grab"Focus on correct swimming techniques through swimming drills.

Exaggerate the rotation or pitch of the hands initially to feel the water.

Practice tension levels of the hands on land, during swimming drills, and during sculling drills.

Isolated sculling drills standing in the shallow end of a pool.

Focus on correct technique in easier positions (i.e. back layout).

Focus on correct sculling technique in low verticals (height at mid-calf level) where the

swimmer does not feel the need to achieve maximum height.


t = Direction of pressure

t

t


1-2-3 METHOD™

EXTEN/IONU D O

S DirectionS Outside

Unlock in a Direction Outside the body.

B A LS&= Buttocks and lower BackSA = Upper and lower abdominalsS L = Legs: hip flexors and upper hamstrings

BAL stands for BALANCE. The "hips" balance andmove the body.

3. HAND/L E H

S L= LatsS E = Elbows^ H = Hands

LEH stands for leverage.The "hands" create leverage for the body,

providing support and propulsion.

©2002 Duke Zielinski and esynchro 1 8

Synchronizing the Mind and BodyC.A.L.M.- the physical and mental state of calmness

C = CenteredA = A war eL = LengthenM = Move

Stretching and strengthening on landDevelopmental drills

The Mind- Body Connection

>- Swimmer creates an image in their mind of themselves performing the position or transition.

> Use extension to create an image that is long, light and relaxed, extending UP and out of the

body to the ceiling or sky.

^ The swimmer internally says the word "UP".

> Through repetition, the swimmer achieves a "feeling" that gives them the desired

performance.

> In the mind, the swimmer connects this "feeling" to the image they have created and to the

sound of UP.

>• The focus turns to what the swimmer wants to make happen- the goal for the specific

position or transition. The goal is the image created in the mind.


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Item1. Synchro as Simple as 1-2-32a. Figure Fundamentals: Volume I2b. Figure Fundamentals: Volume II2c. Figure Fundamentals: Volume III3a. Routine Fundamentals: Volume I3b. Routine Fundamentals: Volume II3c. Routine Fundamentals: Volume III4. Developmental Drills5. CALM Method of Stretching & Strengthening6. Figure Picture Play Book: Novice Figures7. Figure Picture Play Book: Intermediate Figures8. Figure Picture Play Book: Age Group Figures9. Figure Picture Play Book: Junior Figures - New for 2002 - 200510. lilustratöd Guide To Correcting Figures: Jr. Compulsory Figures-NEW!1 1, Illustrated Guide To Correcting Figures: Jr. Figures Group I-NEW!12. Illustrated Guide To Correcting Figures: Jr. Figures Group 2- NEW!13. Illustrated Quide To Correcting Figures: Jr. Figures Group 3- NEWI14, Illustrated Guide Tó Correcting Figures: Jr. Figures Group 4- NEW!15, Illustrated Guide To Correcting Figures: Age Group Figures:Compulsory &. Oroup 1

16. Illustrated Guide To Correcting Figures: AgeGroupFigures:Group217. Mental Strategies for Novice Figures1 8. Mental Strategies for Intermediate Figures19. Mental Strategies for Age Group Figures20. Mental Strategies tbr Junior Figures - NEW!2 1 . Senior Team Technical Elements Play Book - NEW!22, Age Group Team Technical Elements Play Book23, The Eye of the Artist: A Scientific Approach to Synchro24. The Art of Choreography25. Pattern Play Book26. Synchronized Swimming Workouts27. Swimming; Stroke Mechanics and Fundamentals28. Synchro Stretch 2nd EDIT1ON2P, Strength Training Manual for Synchro30. Super Six Strengthening & Stretching Guide3 1 . Balancing Your Way to the Top32. Z Fitness Ball & Handboek33. Stretch Yourself into Shape with 2 Fitness Ball34. The Coach 's Planner35. F1NA 12 & under Age Group Figures36, FTNA 13-15 Age Group Figures37. FINA 16-18 Age Group Figures38. Synchro Training Journal39. Head Stand Unit40. Synchro doth covered Joumal : circle Blue or Green4 1 . Synchro Memory Book W/ Synchro printed pages42. Synchro Greeting Cards - 10 pack

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Synchro masterclass techniek

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