Explosive Performance: Starts and Turns
Sat, Aug, 29 2020 - Sun, Aug, 30 2020
Northfield Middle School
2200 Division Street S, Northfield, MN 55057
Two-Day Explosive Power Swim Camp – Sign up for one or SAVE by signing up for both days!
Did you know that the fastest that your swimmer is ever moving through the water is after the start and after every turn? On Saturday, the curriculum will focus on explosive starts and powerful underwater dolphin kicking. Then on Sunday, participants will work on accelerating through every flip turn and open turn.
Leading each session will be Olympian Kierra Smith! Kierra is a very knowledgeable and enthusiastic clinician with the ability to relate with swimmers of all abilities. Scroll down for more details on the curriculum.
Session Times (Both Days):
11 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
12 & Over: Check in 12:15 PM, Clinic 12:30 PM-3:00 PM
Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will have limits on the number of swimmers per lane to maintain social distance. We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!
Kierra will be in the water leading two sessions for each age group. This camp is designed for swimmers with at least one year of competitive experience and is not recommended for swimmers younger than 8 years old without a coach’s approval.
DAY 1 (SATURDAY): STARTS AND UNDERWATER DOLPHIN KICKING
The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into a tight streamline streamline. There are countless intricacies to performing a start, and it will only improve with practice. Olympian Kierra Smith has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Kierra will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
DAY 2 (SUNDAY): FLIP TURNS AND OPEN TURNS
Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and have a powerful push off every wall. Kierra Smith will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.
- FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline. Participants will learn drills and exercises to help them master this athletic skill!
- OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
Swimmers and parents are invited to ask Kierra questions during a Q&A session. Gain insight into her training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Kierra 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 top speed with one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Kierra, 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!