High Performance Stroke Technique Swim Camp Series
Sat, Oct, 23 2021 - Sun, Apr, 24 2022
111 W Park St, Franklin, PA 16323
High Performance Stroke Technique Swim Camp Series – Save when you purchase multiple sessions for one or more swimmers!
This swim camp series consists of two 2-day camps designed for swimmers to improve on ALL FOUR STROKES and their Starts & Turns! Swimmers will discover new ways to enhance their strokes and techniques to swim faster and more efficiently! Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
October 23-24, 2021: Butterfly & Breaststroke Technique and Explosive Starts & Turns (ages 9 & Over)
- Session 1: Starts, Underwaters & Breakouts (Check in 9 AM, Clinic 9:15-11:15 AM)
- Session 2: High Performance Butterfly Technique (Check in 12 PM, Clinic 12:15-2:45 PM)
- Session 3: Flip Turns, Open Turns & Finish (Check in 9 AM, Clinic 9:15-11:15 AM)
- Session 4: High Performance Breaststroke Technique (Check in 12 PM, Clinic 12:15-2:45 PM)
April 23-24, 2022: High Performance Freestyle & Backstroke Technique
- 11 & Under: Check in 9 AM, Clinic 9:15-11:15 AM
- 12 & Over: Check in 12 PM, Clinic 12:15-2:45 PM
Scroll down for more details on the curriculum!
These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
All competitive swimmers ages 9 & Over will work on the fine details of two of the most dynamic strokes In swimming, the butterfly and breaststroke. Swimmers will also work on powerful and explosive starts and turns to catapult them ahead of their competition. Olympian Norbert Szabo will lead this clinic!
September 11 (session 1): STARTS, UNDERWATERS & BREAKOUTS
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. Elite Clinician Norbert Szabo has spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on being explosive and efficient with each movement.
- STARTS: Norbert 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 quickest 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. Participants will work on timing their breakouts to accelerate to explode into the lap.
September 11 (session 2): High Performance Butterfly Technique
Norbert Szabo 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 their clinicians 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 swimmers to have a more efficient butterfly. The clinicians 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.
September 12 (session 3): FLIP TURNS, OPEN 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 powerfully push off every wall. Norbert will lead participants through a series of drills to have compact, fast turns in any race.
- FLIP TURNS: Swimmers will work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also 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.
- OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with Norbert to nail an efficient and quick open turn.
- 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 kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
September 12 (session 4): High Performance Breaststroke Technique
More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games viewers might see eight different styles of strokes! Without fail, a swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Each participant has the foundation, now learn from the expert how to utilize the 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. Norbert 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. The 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!
- 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 the stroke fast, smooth and less taxing on the body. Learn how Norbert times his breaststroke for ultimate efficiency.
Freestyle and backstroke have a lot of similarities in technique. Working on both strokes together can deepen a swimmer's understanding of the skills necessary to race fast! There will be two sessions for each age group: Saturday will focus on High Performance Freestyle technique. Sunday will cover High Performance Backstroke technique.
April 23: High performance freestyle Technique
Creating and cultivating good habits will not only make swimmers faster but will also reduce the risk for injuries in the long term. Our elite clinicians will be in the water and on deck leading participants through a progression of freestyle drills. These skills will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.
- 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. The Clinicians will work with swimmers on how to get the 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.
April 24: High Performance Backstroke Technique
Begin to master the subtle skills that will help swimmers compete at a higher Backstroke 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.
- BODY POSITION: Participants will work with their clinicians 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. The clinicians 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.
Swimmers and parents are invited to ask questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the 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 swim cap!