Fitter & Faster

Curriculum

SPACE IS LIMITED

SUGGEST PARTICIPANTS: This clinic session is recommended for swimmers in the Novice group, Super 8's, and AG White! Also, swimmers age 9 and under with 2 years or less of experience.


COACHES: There are up to four spots available in the hands-on coaches program. If you are interested in meeting with and working alongside Courtney Bartholomew and Nick Thoman during the clinic, please contact us.

UNDERWATER DOLPHIN KICKING

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! Nick Thoman is one of the fastest men and Courtney Bartholomew is women on the planet when it comes to underwater dolphin kicking. Let them teach you how to make the most of your streamline and underwater kicking, as well as teach you drills on how to improve upon those skills.

  • Body Position: The simplest way to maintain your speed is a TIGHT STREAMLINE from fingertips to toes! Nick Thoman will teach you how to hold your body so that you can be as strong, straight, and streamlined as possible. Every fast swimmer must look like a rocket when they push off the wall!
  • Core Driven: The dolphin kick is a full body movement that takes a lot of core strength. Too many swimmers kick from their knees down. Courtney will teach you how to unlock the power of a full body undulation to create incredible power in your underwater dolphin kicks
  • Kick Size and Frequency: Learn how to generate power so that you can accelerate through your underwaters to blast into a breakout. The perfect kick count is different for everybody, so Nick will help each swimmer find their own personal count! 

BACKSTROKE

Building a perfect backstroke begins with a strong foundation of good body position and core engaged. Then you add in a small and quick kick along with a powerful rotation. Last, you add in the arms. Once you have the whole stroke, you connect all of the parts together for a strong and fast backstroke. Courtney Bartholomew and Nick Thoman know the details to help every swimmer improve!

  • Body Position: Learn why it is so important to ride high on the water with the hips and feet in line with the spine. Engage your core instead of arching your back for a better backstroke body position. 
  • Core Driven Rotation: Probably the most over-rotated stroke, learn how to use your core for a more forward rotation that connects to your arm pull. Think about how you use your core when you throw a ball or pull a rope. Nick will help you engage stronger muscles for a more powerful pull. 
  • PULL: Accelerating your hand into the entry and getting into a clean catch position will help you set up a pull that will propel you forward. You arms should NOT be straight throughout the backstroke pull. Practice grabbing more water and throwing it to your feet with a bent elbow. 
ASK QUESTIONS: Swimmers and parents are invited to ask Nick and Courtney questions during a Q&A session. Hear them talk and gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIAN: Observe Courtney and Nick swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast underwaters and backstroke. 

GET UP AND RACE: Race some of the best swimmers in the world and watch their near-flawless technique - achieved by practicing the same drills they will teach you.

Take a photo while wearing Nick's medals, get autographs, and pick up a full color Fitter & Faster Tour 2016-2017 Yearbook and a special welcome bag that contains gifts from our sponsors!


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