Explosive Performance & Stroke Mechanics Camp Series
Sat, Apr, 10 2021 - Fri, Nov, 26 2021
Aquabear Swim Club and Bear Swim School
2045 W Omar Dr, Tucson, AZ 85704
Explosive Performance & Stroke Mechanics Camp Series – This swim camp series consists of two, 2-day swim camps specifically designed for swimmers to develop their skills for faster racing! Swimmers of all ages and abilities who sign up for these camps will develop their racing skills and drop time.
April 10-11: Explosive Performance: Starts & Turns Camp
September 25-26: Elite Stroke Mechanics: Catch & Kick Camp
Session sizes are limited to no more than 20 participants to ensure the highest level learning experience!
Session Times (All Days):
11 & Under: Check in 8:45 AM, Clinic 9:00 AM-11:30 AM
12 & Over: Check in 11:45 AM, Clinic 12:00 PM-3:00 PM
The clinicians will lead two sessions per age group at each camp. This camp series is recommended for swimmers with at least 1 year of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.
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 into a well-timed finish. This camp will be led by four-time Olympian Roland Schoeman and National Champion Tyler Messerschmidt!
APRIL 10: STARTS & UNDERWATERS
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. There are countless intricacies to performing a start, and it will only improve with practice. Four-time Olympian Roland Schoeman and National Champion Tyler Messerschmidt have 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. Roland and Tyler 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!
- BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stroke to accelerate into the first few strokes.
APRIL 11: TURNS & FINISHES
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. Roland Schoeman and Tyler Messerschmidt 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.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
Highly skilled competitive swimmers will improve their stroke technique in all four strokes by breaking each down into the most important parts: the CATCH and the KICK. On Saturday, participants will focus on the “catch”. The catch is the most important part of the pulling motion in each stroke. Then on Sunday, the curriculum will cover each stroke’s distinct kicking technique for maximum speed and efficiency.
SEPTEMBER 25: THE CATCH FOR ALL FOUR STROKES
In this session, swimmers will focus on a very specific part of the pull that is perhaps the most important part of each stroke: THE CATCH! Swimmers will learn to set their hand and forearm in the water in a position for them to feel the water and to grab a much water as possible. This will allow your swimmer to move further with each stroke. When swimmers spend dedicated time working on improving their catch, they make huge strides in increasing their speed and efficiency in each stroke. This session focuses on just that.
- FREESTYLE CATCH: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Connor and Courtney will help swimmers find the perfect position in each freestyle stroke to achieve the perfect "catch". Finding this position sets up the rest of the pull to be more powerful and faster!
- BACKSTROKE CATCH: 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. The angle of the backstroke catch and the depth are extremely important in order to achieve maximum power.
- BUTTERFLY CATCH: 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. Finding the right timing and technique to get and early catch will help your swimmer drop time.
- BREASTSTROKE CATCH: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the catch phase in breaststroke, thereby minimizing resistance and maintaining speed.
SEPTEMBER 26: KICKING FOR ALL FOUR STROKES
The kick is an important part of maintaining consistent speed and balance through every stroke. Strong kicks can propel your swimmer forward, but if done inefficiently, the legs can create also create a lot of drag. Kicking adds to a swimmer’s speed and improves the body position for a more connected stroke. Your Elite Clinicians will break down the kicking technique as well as timing for each stroke.
- FREESTYLE KICK: The freestyle kick is more complex than you may think. Having the proper angle in the knee and in the ankle through each part of the kick can help a swimmer to create more power without expending more energy. The timing of the kick is also important so that swimmers can swim with their whole body working together and connected.
- BACKSTROKE KICK: Have you ever noticed how many swimmers’ 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. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
- BUTTERFLY KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how to achieve the best technique and when to kick in butterfly for maximum speed.
- BREASTSTROKE KICK: The three parts of the kick are hips, knees, and feet. Your clinicians 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!
Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe your 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 with the clinicians, 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!