High Performance Stroke Technique
Sat, Sep, 07 2019 - Sun, Sep, 08 2019
Haverhill High School
137 Monument Street, Haverhill, MA 01832
Two-Day High Performance Stroke Technique Swim Camp – Participants will refine their technique for faster and more efficient swimming across multiple strokes! Sign up for one or SAVE by signing up for both days!
The 11 & under age group will focus on high performance stroke technique in the short axis strokes. Saturday will focus on butterfly. Sunday will cover breaststroke technique.
The 12 & over age group will have an individual medley focus covering each stroke and IM turns. Saturday will cover the long axis strokes of freestyle and backstroke. Sunday will focus on the breaststroke and butterfly as well as IM transition turns.
Your Elite Clinician for this camp is Austin Surhoff! Austin is National Champion from the University of Texas and is using his expertise to teach and inspire the next generation of swimmers as a coach at the University of Virginia. Scroll down for more details on the curriculum.
Session Times (Both Days)
11 & Under: Check in 9:00 AM, Clinic 9:30 AM-12:00 PM
12 & Over: Check in 1:00 PM, Clinic 1:30 PM-4:30 PM
SAVE: Sign up before prices rise or the sessions fill up!
Austin will lead four sessions, two for each age group. This camp is recommended for swimmers with at least one year of competitive swimming experience. Swimmers younger than 8 years old are not recommended without their coach’s recommendation.
11 & UNDER DAY 1 (SATURDAY): BUTTERFLY TECHNIQUE
Austin Surhoff 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 Austin 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. Austin will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: The most common mistakes that 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.
12 & OVER DAY 1 (SATURDAY): FREESTYLE AND BACKSTROKE
Freestyle and backstroke are called the “long axis” strokes because swimmers rotate their torso from side to side. Freestyle and backstroke utilize the same kick, body position, posture, rotation, and an early catch; master these complex skills to become a faster and more powerful swimmer! National Champion Austin Surhoff will cover drills and skills to break down these strokes into easy-to-understand movements that will come together for a faster, stronger, and more efficient stroke.
- FREESTYLE: Participants will reinforce holding a straight and solid body line so that they can cut through the water with less drag. Practice keeping a still and low head position (especially during the breath!) while driving a strong flutter kick. Austin will also teach participants how to get an early and powerful press backwards on the water in the arm pull to get more out of every stroke. From the 50 to the mile, your swimmer will learn skills that will allow them to drop time in every freestyle race.
- BACKSTROKE: Engaging your core not only allows swimmers to swim stronger, but it also allows them to hold the proper body position. Austin will help participants learn the importance of rotation and how to use it to their advantage for more power in each stroke. The arm pull in backstroke should press the water all the way through using the whole arm to achieve maximum propulsion. Backstrokers are often the fastest kickers on their teams, find out why and learn to have a stronger kick!
11 & UNDER DAY 2 (SUNDAY): BREASTSTROKE TECHNIQUE
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. Austin Surhoff 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. Austin 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 you to keep your 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 your clinician times his breaststroke for ultimate efficiency.
12 & OVER DAY 2 (SUNDAY): BUTTERFLY, BREASTSTROKE, & IM TRANSITIONS
Butterfly and breaststroke are called the “short axis” strokes because swimmers undulate at their hips, giving the strokes their distinct up and down motion. These strokes share many other technical attributes, and can be challenging strokes to master due to the importance of rhythm and timing. Working on these two strokes together will deepen a swimmer’s understanding of the technique required to swim with more efficiency and speed.
- BUTTERFLY: Perfect the complexities of balancing power and fluid rhythm in one of the most dynamic athletic strokes. 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. Austin will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
- BREASTSTROKE: Your swimmer will begin with a strong understanding of the timing of the kick and pull and begin to utilize the same strategies world class breaststrokers use to minimize their footprint in the water. Participants will learn the skills of swimming in a horizontal plane, keeping the hips high throughout the entire cycle and utilizing a small but powerful kick while generating power forward with their recovery.
- IM TRANSITIONS: Swimmers don’t have as many chances to practice transition turns in practice, so taking the time to learn proper technique can help make their IM even faster. The cross over turn is one of the most challenging skills to learn, but your clinician will break down each movement step-by-step.
Swimmers and parents are invited to ask Austin questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Austin 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 one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Austin, get autographs, and a gift from our sponsors!