Voorhees Township, NJ
High Performance Speed and Power Camp
Sat, May, 15 2021 - Sun, May, 16 2021
NL Aquatic Center
333 Preston Ave, Voorhees Township, NJ 08043
MAY 15-16, 2021
High Performance Speed & Power Camp – Developing faster strokes takes a lot more than just working on the technique. There are strategies and training methods that elite athletes use to become more efficient with their strokes in order to create more power and speed. Participants will work both in and out of the water to develop essential skills to improve in these key areas of swimming that apply to every stroke and race.
Scroll down for details on the curriculum!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
Please bring paddles, fins, and a t-shirt to swim in for each session!
Group A: 11:45 AM Check in. Camp 12-3:00 PM
Group B: 8:30 AM Check In. Camp 8:45-11:15AM
Group Assignments will be based on swimmer’s 50 yard freestyle time
– Group A: Boys 27.5 and faster. Girls 29.5 and faster
– Group B: Boys 27.6 and over. Girls 29.6 and over
DAY 1 (SATURDAY): DEVELOPING POWER AND DYNAMIC WARM UP
Developing power is one way for swimmers to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique. Brett Hawke and Will Pisani will take the swimmers through some resistance training techniques during this camp!
- RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
- DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! Brett and Will will take participants through a combination of light cardio exercises and dynamic stretches. This is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.
DAY 2 (SUNDAY): SPEED, DRYLAND, AND RECOVERY
Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Olympic swimmer & coach Brett Hawke and NCAA All-American Will Pisani will coach swimmers to help their tempo and speed, as well as review, changes dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
- TEMPO: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Participants will learn from Brett and Will how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Brett and Will will walk through some of the most important things to get your body ready for the next session.
Swimmers and parents are invited to ask Brett and Will questions during a Q&A session. Gain insight into his training philosophy, diet and nutrition, and recovery tactics.
Learn the same drills that Brett teaches elite swimmers like Will to achieve fast and efficient techniques. Then get the chance to practice and get feedback from an Olympic coach!
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 and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Brett and Will, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim cap AND a Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!