Past Clinic: Faster High School Racing
Texas Ford Aquatics
8353 Legacy Dr,
Frisco,
TX 75034
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Frisco, TX.
Past Clinic
Introduction
JUNE 19-20, 2021
Faster Racing for High Schoolers -SAVE by signing up for both days of this camp for one or more swimmers!
This camp is designed for swimmers in 8th - 12th grade who want to take their swimming to the next level for the upcoming high school season! Sessions will incorporate a wide variety of skills and drills so swimmers leave feeling confident, powerful, and ready to take on their races!
Saturday
Session 1: Block Starts (Check-in: 1 PM, Clinic 1:15-3:45 PM)
Session 2: Backstroke Starts and Technique (Check-in: 4:30 PM, Clinic 4:45-7:15 PM)
Sunday
Session 3: Butterfly & Breaststroke (Check-in: 8:45 AM, Clinic 9-11:30 AM)
Session 4: Relay exchanges, Finishes and Freestyle technique (Check-in: 12:15 PM, Clinic 12:30-3:00 PM)
Scroll down for more details on the curriculum.
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
This camp will be led by Olympian Roland Schoeman and Olympian Joao deLucca!
Suggested Participants
This camp is recommended for competitive high school swimmers ages 13-18.
Curriculum
SESSION 1: BLOCK STARTS
The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. Olympians Roland Schoeman and Joao deLucca have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.
- STARTS: Roland and Joao will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Swimmers will work on timing their breakouts to accelerate into the lap.
SESSION 2: BACKSTROKE STARTS AND TECHNIQUE
Backstroke starts can be difficult to master, but by focusing on correct hand and foot placement, a strong push off, and clean entry, participants will practice exploding off every start. Participants will also work on the subtle skills of Backstroke which will take their stroke to the next level. Participants will practice using their core to create rotation as well as 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.
- BACKSTROKE STARTS: Roland and Joao will work with swimmers at this session to achieve a powerful and beautiful backstroke start so swimmers can execute a solid beginning to their race.
- BODY POSITION: Participants will work with Roland to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
- ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Discover how to finesse when to rotate and how to use it for maximum speed and power.
- KICK: If a swimmer is kicking from their knees it is less efficient than kicking from the hip. Roland will help swimmers maintain maximum propulsion with the proper kicking technique.
- PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water. Participants will work on timing their catch for the greatest amount of pull possible.
SESSION 3: BUTTERFLY & BREASTSTROKE
Elite butterfliers and breaststrokers know how timing, undulation, and rhythm all work together to create powerful, forward-driven strokes. Roland Schoeman and Joao deLucca will work with the participants to improve on the complexities of balancing power and fluid rhythm in some of the most dynamic athletic movements. Participants will also discover faster techniques on how to transfer their power from one lap to the next with their open turns.
- OPEN TURNS: Swimmers will work with Roland and Joao on how to transition their momentum from the butterfly leg into their backstroke leg. If swimmers go through the motions of an open turn or have bad technique, they can lose valuable time in a race.
- DISTANCE PER STROKE: One way to increase efficiency in both butterfly and breaststroke is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Swimmers will discover how changing speeds might change stroke count but shouldn't change stroke efficiency.
- RHYTHM: Rhythm in butterfly and breaststroke is EVERYTHING! If the rhythm of a swimmers stroke is off, the whole race can feel off. Participants will work with Joao and Roland on how to create a fluid rhythm in their butterfly or breaststroke strokes.
- TIMING: Swimmers will work with Roland on the timing of their butterfly and breaststroke strokes so that they can power through each pull resulting in a more explosive forward movement.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their two hand touches into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
SESSION 4: RELAY EXCHANGES, FINISHES, & FREESTYLE
Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Roland Schoeman and Joao deLucca will be in the water leading participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and how to move through the water with speed. Participants will also work on the proper technique and timing for relay exchanges that will help the whole team!
- RELAY EXCHANGES: Relay exchanges are one of the trickiest skills to master in swimming. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange!
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. In relay events, finishes are just as important as take offs to keep the relay exchange legal. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
- BODYLINE: Swimmer’s freestyle will never be fast without a strong bodyline. Participants will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
- ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
- KICK: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster through learning about both the technique and timing of each kick.
- PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Joao deLucca and Roland Schoeman will work with swimmers on how to get maximum extension and a powerful finish to the stroke!
- BREATH: Timing is everything! The clinicians will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
ASK QUESTIONS
Swimmers and parents are invited to ask Roland and Joao questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Roland and Joao 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 some of the best swimmers 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 Swim cap.
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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