Past Clinic: 2023 Comprehensive Butterfly & Underwaters for Ages 9 to 12!

Jeff Rouse Swim & Sport Center
1600 Mine Rd, Stafford, VA 22554

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

Upcoming Swim Clinics and Camps

Within 250 miles of Stafford, VA.

Starting Apr 13, 2024

Bowie State Univ - Leonidas S. James Physical Education Complex

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Marywood University

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George Mason Aquatic and Fitness Center

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EJ Disher Community Pool

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Edward T. Hall Aquatic Center

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Lititz Recreation Center

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Wheeling University - Alma Grace McDonough Center

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Starting Jun 14, 2024

Malvern Preparatory School-O'Neill Center

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Malvern Preparatory School-O'Neill Center

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Lafayette College Pool - Kirby Sports Center

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Mercer County Community College

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Starting Apr 20, 2024

Carter Athletic Center at North Cross School

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Starting Jun 01, 2024

George Mason Aquatic and Fitness Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Past Clinic

Introduction

Fitter & Faster is returning to the Jeff Rouse Swim and Sport Center in Stafford, VA to produce a 3-day swim camp on December 27-29, 2023! This is the registration page for swimmers ages 9 to 12 years old. Click here if you are looking for the registration page for swimmers ages 12 & older.

COMPREHENSIVE BUTTERFLY & UNDERWATERS SWIM CAMP (Ages 9 to 12)
-> DAY 1 (Wed, 12/27): Butterfly Technique
-> DAY 2 (Thu, 12/28): Butterfly Racing & Training Skills
-> DAY 3 (Fri, 12/29): The Fifth Stroke - Underwaters

Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the best learning experience.
-> SAVE when you purchase the “Entire Camp Bundle” for your swimmer.

START TIMES FOR BOTH CAMPS: Check in 9:45 AM. Camp: 10-12:30 PM

Suggested Participants

Our top priority is to provide a world-class learning experience for all participants at all of our camps. This camp has sessions for swimmers ages 9 to 12. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a child under the age of 9 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire. If you are looking for the 13 & over page, CLICK HERE!

Curriculum

COMPREHENSIVE BUTTERFLY RACING & UNDERWATERS CAMP - December 27-29

At the highest level of swimming, butterfly is the second fastest stroke and beautiful to watch because of its rhythmic and powerful strokes. There are some complexities to establishing a smooth, rhythmic fly, but with practice and attention to detail your swimmer can master the stroke and begin swimming it for longer distances and at very fast speeds! No matter your swimmer’s level, this 3-day camp will strengthen their butterfly technique, racing and training skills as well as underwaters, all that will lead to faster and more efficient butterfly races!

    DAY 1: BUTTERFLY TECHNIQUE (Dec 27)

    We want your swimmer to establish a rhythmic butterfly. Today we will practice various drills and skills that will enable your swimmer to have flowing hips and a long, more powerful butterfly stroke.

    • BODYLINE: A butterfly race is going to be fastest with a proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. As swimmers mature in the sport and grow physically, their body position shifts and bad habits can emerge. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient butterfly strokes.
    • KICK: Each butterfly stroke has two kicks to propel the swimmer towards the other end of the pool! If the kicks are properly timed and equally strong, they can positively impact your swimmer’s efficiency and stroke timing! Your swimmer will work on how and when to kick in butterfly for maximum speed.
    • PULL: Long and smooth strokes allow swimmers to have a more efficient and fluid butterfly. The pull in butterfly keeps a swimmer accelerating forward. Your clinicians will work with participants to establish an early vertical forearm, “the catch”, enabling the swimmers to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
    • BREATH: The timing of the breath in butterfly has a direct relationship on a swimmer’s body position, pull, kick and TIMES! At this camp, we will work with participants on breathing with their chin low to the water... and WHEN to breathe in their stroke cycle so that they develop the most efficient stroke possible!

    Day 2: BUTTERFLY RACING AND TRAINING SKILLS (Dec 28)

    On the first day of this camp swimmers worked on techniques to implement an efficient butterfly stroke. On Day 2 we will work on applying speed to their butterfly! Our objective is to get your swimmer to maintain their technique with distance per stroke, tempo, and flowing speed.

    • LENGTH OF STROKE: Lengthening your swimmer’s butterfly stroke will enable them to “catch” and hold onto more water to propel them as they swim. In butterfly, it is particularly important to establish a “rhythmic flow”. We will teach participants how to stay long and avoid a short butterfly stroke that is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for swimming fast butterfly.
    • TEMPO: Tempo in butterfly is the rate at which a swimmer is moving their arms and hips. When swimming butterfly races many athletes tend to take too many short strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that are sustainable for any distance your swimmer is racing.
    • POWERFUL UNDERWATER DOLPHIN KICKING: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
    • SPEED SET: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

    Day 3: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING (Dec 29)

    We are going to work with participants during this session to improve the fastest sequence in every lap of every race race: streamline, underwater dolphin kick and breakout! The techniques covered in this session will help participants improve their times in every race.

    • STREAMLINE: The streamline - when done properly - is the fastest a swimmer travels while in the water. Proper streamlines are even faster than underwater dolphin kicking. Even the most elite swimmers in the world are constantly working on improving their streamline. Your swimmer will get tips to improve their streamline and a better appreciation of what they need to do on every single wall in practice and in races.
    • INITIATING UNDERWATER DOLPHIN KICKING: Elite swimmers want to maximize their streamline on every single lap. So, they don’t want to start their underwater dolphin kicking while they’re still achieving maximum speed in their streamline. They also don’t want to start the underwater dolphin kicking after their streamline has begun to slow. Your swimmer is going to learn how to time when to begin their underwater dolphin kicking.
    • POWERFUL UNDERWATER DOLPHIN KICKING: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
    • NUMBER OF UNDERWATER DOLPHIN KICKS: Figuring out the optimal number of kicks off each wall, for each race, is essential to fast swimming. Elite swimmers want to spend only the absolute necessary amount of time underwater to establish speed with each length. They want to avoid losing their breath and taking weak kicks.
    • BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the speed created during their underwaters. Participants will work on timing their breakouts to explode into each lap.

    ASK QUESTIONS

    Swimmers and parents are invited to ask the clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

    WATCH THE CLINICIANS

    Observe clinicians 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

    Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

    Take a photo, get autographs, and chat with your clinicians!

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