Past Clinic: High Performance Freestyle and Backstroke

Township of Washington, NJ

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Township of Washington, NJ.

Starting May 18, 2024

Bridgewater JCC

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Starting May 18, 2024

Bridgewater JCC

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Fast Freestyle & Backstroke Swim Camp - Manasquan, NJ

Fast Freestyle & Backstroke Technique
Starting Apr 20, 2024

The Atlantic Club (TAC)

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All Four Strokes Swim Camp For Ages 10 to 14 - Princeton, NJ

All Four Strokes Swim Camp For Ages 10 to 14
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Mercer County Community College

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Past Clinic

This clinic focusing on the High Performance techniques, drills, and starts of Olympians Peter Vanderkaay and Kim Vandenberg.  Performance clinics feature a smaller session size, more advanced drills, and mental techniques for high performance racing.

Curriculum, High Performance Freestyle and Bacsktroke - Township of Washington, NJ

RACING 

FREESTYLE

  • EMPHASIZE STROKE TIMING: Learn and practice drills that Vanderkaay uses to bring together the timing of the pull, breath, and kick to efficiently propel the body forward.
  • BODY POSITION:  Vanderkaay will teach how to maintain a tight core while keeping a long and smooth stroke, allowing swimmers to rotate their hips and shoulders at the same time.
  • ESTABLISH HIGH ELBOWS:  The underwater catch should utilize the entire forearm – from the tips of the fingers to the elbow.  Vanderkaay will teach the skill of this high elbow catch which enables swimmers to move forward with greater power.  

BACKSTROKE

  • ARM TEMPO AND CONSISTENT KICK:  Vandenberg will address one of the most fundamental components to fast sprinting.  Participants will learn to keep a constant kick throughout the stroke to maintain forward momentum and a high body position in the water. 
  • BODY ALIGNMENT: Focus on the importance of a steady head position, in line with the neck and spine, to keep an elevated position in the water.  Vandenberg will also teach how to properly rotate the shoulders and hips for the most efficient stroke.
  • INITATING THE CATCH: Learn drills that focus on a perfect backstroke catch – using a pinky first entry and grabbing the water immediately with no pause during the stroke. 

HEAR FROM VANDERKAAY AND VANDENBERG: 

  • REACTION DRILLS: Learn reaction drills and exercises that will help improve your quickness off the blocks and help you develop a more dynamic start.  Vandenberg will focus specifically on activating those fast twitch muscles that are crucial for a fast start.
  • CORE STRENGTH AND BALANCE: Learning to balance your body during dryland training is a crucial skill to helping you relate those movements to your swimming.  Vanderkaay will demonstrate how many of the exercises such as lunges or planks, when done perfectly, can have a huge impact on your stroke mechanics in the water.
  • PERFORMANCE MINDSET: Get inside the minds of two of the best swimmers in the world.  Vandenberg and Vanderkaay will dissect their stroke and explain what they think about when they swim in practices and races.
  • ASK QUESTIONS: Swimmers and parents are invited to ask the clinicians questions during a Q&A session.  Hear the Olympians talk and gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS: Observe Vandenberg and Vanderkaay swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast freestyle and backstroke.

GET UP AND RACE: Race two of the best swimmers in the world and watch their near-flawless technique - achieved by practicing the same drills they will teach you.

Take a photo while wearing clinicians' medals, get autographs, and pick up a full color Fitter & Faster Tour 2014-2015 Yearbook and a special welcome bag that contains gifts from our sponsors!

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