St. Paul, MN
Past Clinic: 2019 Elite Technique Academy
Mon, Aug, 12 2019 - Fri, Aug, 16 2019
University of St. Thomas, Minnesota
Anderson Athletic and Recreation Complex, St. Paul, MN 55105
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of St. Paul, MN.
John Marshall High SchoolInfo
John F. Kennedy High SchoolInfo
Spencer Family YMCAInfo
Ellis Middle SchoolInfo
2019 Elite Technique Academy (Minneapolis, MN) – This Technique Academy consists of 5 individual clinic sessions over five days to improve ALL ASPECTS of participants’ racing. This is an “Elite” Academy which means that each session is limited to no more than 36 participants. Sign up for individual sessions or ALL of them by clicking register now.
Each of the first four days of the Academy will focus in detail on each of the strokes. Participants will also work on incorporating starts into each session. Day five will cover turns, underwater dolphin kicking, and race preparation. At the end of day 5, participants will have the opportunity to race each stroke off the blocks!
At each session we will be in the water demonstrating and making corrections to the participants. Participants will complete the camp as stronger, more confident swimmers… and with the understanding that big improvements come from small, consistent changes.
Leading each session of this camp is Elite Clinicians and Olympians Kim Vandenberg and Christopher Reid. Scroll down to read more about the curriculum at this camp.
Session Times (Each Day)
Ages 9-12: Check in 9:00 AM, Clinic 9:30 AM-12:00 PM
Ages 13 & Older: Check in 1:00 PM, Clinic 1:30 PM – 4:30 PM
SAVE! Sign up before prices rise or the sessions fill up!
The Academy consists of 5 clinic sessions for swimmers ages 13 & over and five sessions for swimmers ages 9 to 12 who have at least two years of competitive experience. Swimmers younger than 9 years old are not recommended for these clinics without their coach’s endorsement.
Day 1 (Monday): Butterfly and Underwater Dolphin Kicking
On Day 1, Olympians Kim Vandenberg and Christopher Reid will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.
- BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Kim and Christopher on establishing and maintaining the proper body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in fly for maximum speed.
- PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Your clinicians will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: The most common mistakes that swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.
- UNDERWATER DOLPHIN KICKING: The not-so-secret weapon of elite level swimmers is their underwater dolphin kick. The fastest swimmers in the world are faster underwater than on the surface and they utilize this skill. Kim and Christopher will teach your swimmer how to unlock the speed and power of their underwater dolphin kick to generate more speed leading into their breakout.
Day 2 (Tuesday): Backstroke and Backstroke Starts
Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help them compete at a higher level. Participants will practice using their core to create rotation and a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with Olympians Kim Vandenberg and Christopher Reid to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
- KICK: Have you ever noticed how many swimmer's knees break the surface when they kick in backstroke. This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Kim and Christopher will help swimmers maintain maximum propulsion with the proper kicking technique.
- PULL: It is very important for swimmers to bend their elbow early in the pull so that they can get an early catch for an immediate and powerful press back into the water.
- ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
- BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Our clinicians will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
Day 3 (Wednesday): Breaststroke and Starting Position
More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.
- BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Kim Vandenberg and Christopher Reid will work with participants to maintain a better body position for a more efficient breaststroke.
- KICK: The three parts of the kick are hips, knees, and feet. Kim and Christopher will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!
- PULL: Participants in this session will learn drills to encourage you to keep your hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
- TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how your clinician times their breaststroke for ultimate efficiency.
- STARTS: Your swimmer will work with clinicians at this session to ensure that they have established the proper "ready position". Their feet should be apart enough to be balanced and to get a good jump with hips high and a neutral head position. With the right muscle activations, your swimmer will have a faster reaction time and a more efficient start.
Day 4 (Thursday): Freestyle and Starts
Freestyle is the stroke that you swim more than any other. Creating good freestyle habits NOW will not only help your swimmer race faster, but it will also help prevent injury in the future. Olympians Kim Vandenberg and Christopher Reid will be in the water leading participants through each part of the freestyle stroke and drills to help them create good habits and deepen their understanding of fast and efficient freestyle technique.
- BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
- KICK: Become a stronger and faster kicker through learning about both the technique and timing of each kick from an Olympian.
- PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Kim and Christopher will also teach swimmers how to get maximum extension and a powerful finish! Learn new drills and exercises to get more power out of every stroke!
- ROTATION: Participants will learn to utilize their rotation form more connection and power out of every pull and every kick.
- BREATH: All swimmers know to keep one goggle in and one goggle out when they take a breath, but do they know when and how long to breathe? Our clinicians will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.
- STARTS: Many swimmers forget to be actually use their their arms AND legs off of the start. It is very important to pull on the block with your arms and jump through your legs in order to get more speed and power in the air. Kim and Christopher will help participants learn how to be more explosive and dynamic as they leave the blocks.
Day 5 (Friday): Turns, Finishes, and Race Practice
Races are often won and lost because of the quality of turns and finishes of the competitors. Many people don't realize this, but the push-off and streamline from the wall after a turn SHOULD BE the fastest a swimmer will go while in the water other than the streamline after a dive. Even elite level, swimmers often add in extra movements on their turns and finishes that slow them down and even cause them to lose races that they could have won. At this session, Olympians Kim Vandenberg and Christopher Reid will work with each participant to maintain their momentum at these key points in a race.
- FLIP TURNS: Your swimmer will learn how to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall with long strokes and then use their core and arms to get through the turn. They'll practice planting their feet on the wall for a powerful push off in the perfect streamline. Your clinicians will give the swimmers drills and exercises to help them master this athletic skill!
- OPEN TURNS: Think about the open turn differently! You should not be making an open to turn around and swim the next lap. If you're doing this - you're actually stopping and then trying to regain speed again. An expertly executed open turn involves spinning backwards. This enables you to carry momentum into the push off. We're going to teach your swimmer how to cut a lot of time on this turn... helping them in all of your breaststroke and butterfly races!
- FINISHES: Many races come down to the very last stroke. Your swimmer will learn how to drive their legs, elongate their arms, and keep their head down so that your swimmer doesn't waste any time or strokes as they approach the wall.
- RACE PRACTICE: To wrap up this five day camp, participants will get the opportunity to prove what they've learned by racing each stroke! Swimmers will be challenged to swim all out with the skills and techniques that they learned over the course of the week and then maintain that form through fatigue.
Each day, swimmers and parents are invited to ask Kim and Christopher questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Kim and Christopher swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Get your heart rate up with two of the best swimmers in the world and watch her near-flawless technique - achieved by practicing the same drills she will teach you.
Take a photo with Kim and Christopher, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!