Past Clinic: High Performance Sprint Technique
Sat, Oct, 24 2020 - Sun, Oct, 25 2020
Waldo County YMCA
157 Lincolnville Ave, Belfast, ME 04915
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Belfast, ME.
Charles River AquaticsInfo
Two-Day High Performance Technique for Faster Racing – Sign up for one or SAVE by signing up for all four sessions!
Your swimmer is going to improve at this intimate high performance four session camp. This camp is focused on sprinting in all four strokes. Participants will learn how to tweak their stroke technique to be able to move through water with speed and power!
Session 1: Backstroke
Session 2: Freestyle
Session 3: Butterfly
Session 4: Breaststroke
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience and social distancing!
This camp will be led by Olympian Amini Fonua and World Championship gold medalist Tim Phillips! Amini and Tim swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum.
Session Times (Both Days):
Sessions 1 & 3: Check in 8:45 AM, Clinic 9:00 AM-11:00 AM
Sessions 2 & 4: Check in 11:30, Clinic 11:45 AM-1:45 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 not have more than 4 swimmers per lane (max 24 in each session). 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!
Amini and Tim will lead four sessions for competitive swimmers ages 10 and over. Swimmers younger than 10 years old are not recommended without your coach’s approval.
SESSION 1: HIGH PERFORMANCE BACKSTROKE SPRINTING
Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer take their stroke to top speed. Participants will practice using their core to create rotation and a balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with Olympian Amini Fonua and World Championship gold medalist Tim Phillips 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 body rotation to create more power and increase their tempo. Your swimmer will learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
- 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.
- 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.
- SPRINTING BACKSTROKE: Sprinting backstroke is all about having a fast tempo! Participants will work on increasing the turnover in backstroke while maintaining a strong and powerful catch for each stroke.
SESSION 2: HIGH PERFORMANCE FREESTYLE SPRINTING
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. Amini Fonua and Tim Phillips 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.
- BODYLINE & ROTATION: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle. Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
- KICK: Your swimmer will become a stronger and faster kicker 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. Amini and Tim will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
- BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! When sprinting, it’s important to take a short breath and return to a streamlined position.
- SPRINTING FREESTYLE: Sprinting is all about swimming with “controlled aggression!” Amini and Tim will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe how to tweak their stroke to make them quick yet efficient - increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!
SESSION 3: HIGH PERFORMANCE BUTTERFLY
Olympian Amini Fonua and World Championship gold medalist Tim Phillips will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.
- BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Amini and Tim on establishing and maintaining the proper body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
- PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Amini and Tim will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.
- BUTTERFLY SPRINTING: Butterfly technique changes dramatically from a 50 to 200 yard race! Amini and Tim will work with swimmers to prioritize their underwater dolphin kicking and tempo while sprinting butterfly.
SESSION 4: HIGH PERFORMANCE BREASTSTROKE SPRINTING
More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.
- BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Amini Fonua and Tim. Phillips will work with participants to maintain a better body position for a more efficient breaststroke.
- KICK: The three parts of the kick are hips, knees, and feet. Amini and Tim 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!
- PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
- TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how Amini and Tim time their breaststroke for ultimate efficiency.
- BREASTSTROKE SPRINTING: The clinicians will work with swimmers to adjust their breaststroke for a higher stroke rate in sprint events. They will also focus on maintaining a strong kick to power a fast breaststroke when sprinting.
Swimmers and parents are invited to ask Amini and Tim questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe Amini and Tim 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 two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Amini and Tim, 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!