Voorhees Township, NJ
High Performance Swim Camp Series
Sat, Apr, 18 2020 - Fri, Aug, 28 2020
NL Aquatics Center
333 Preston Avenue, Voorhees Township, NJ 08043
High Performance Swim Camp Series – Sign up for one camp or SAVE by signing up for multiple!
This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all four strokes. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power by attending these swim camps.
April 18 & 19: High Performance Technique for Faster Racing (4 session camp for swimmers ages 10 & older with one year or more of competitive swimming experience) with Coach Jack Roach & Tim Phillips
June 22-24: Explosive Performance: Starts & Turns (three-day swim camp, divided by age group, for competitive swimmers)
August 26-28: Short Course Training Boot Camp (three-day swim camp, divided by age group, for high level competitive swimmers)
Each camp will be led by Elite Clinicians who 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 (June & August Camps):
11 & Under: Check in 9:15 AM, Clinic 9:30 AM-12:00 PM
12 & Over: Check in 1:15 PM, Clinic 1:30 PM-4:30 PM
Session Times (April Camp):
AM Sessions: Check in 9:15 AM, Clinic 9:30 AM-11:30 AM
PM Sessions: Check in 12:30 PM, Clinic 12:45 PM-2:45 PM
June and August camps will have sessions for year-round competitive swimmers ages 9 to 11 and ages 12 & up with two or more years of competitive experience. Swimmers younger than 9 should not sign up without a coach’s approval.
April camp is for competitive swimmers ages 10 & up with one or more years of competitive experience. Swimmers younger than 10 years old are not recommended without their coach’s approval.
APRIL 18 - SESSION 1: HIGH PERFORMANCE FREESTYLE TECHNIQUE
As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Coach Jack Roach and World Champion Tim Phillips will lead participants through a progression of freestyle drills. These 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: 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.
- ROTATION: 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. Jack 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! Jack and Tim will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.
APRIL 18 - SESSION 2: HIGH PERFORMANCE BACKSTROKE TECHNIQUE
Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. 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 Jack Roach and 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.
APRIL 19 - SESSION 3: HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Coach Jack Roach and World Champion 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 Jack 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. Jack 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.
APRIL 19 - 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 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. Jack Roach 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. Jack 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 your clinicians time their breaststroke for ultimate efficiency.
JUNE 22 (MONDAY): STARTS AND UNDERWATERS
The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Your Elite Clinicians have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Your clinicians will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
- STREAMLINES: Swimmers should be in a tight streamline position off every start and turn. Squeezing the elbows to the ears and having flat overlapped hands will reduce drag and maintain a lot of momentum with little additional effort. Your clinicians will provide participants with a form that presents very little resistance to the flow of water, increasing speed and ease of movement.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is 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!
JUNE 23 (TUESDAY): RELAY EXCHANGES, BREAKOUTS, & FINISHES
Swimmers will build on the concepts previously learned to further refine the details of any race. Relays are some of the most fun events to swim and learning proper technique for relay exchanges will help your whole team! Making small improvements on maintaining momentum on the breakout stroke and a well-timed finish can be the difference in winning close races.
- RELAY EXCHANGES: Both the swimmer finishing and the swimmer starting have a job to do when executing a proper relay exchange. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange.
- BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stoke to accelerate into the first few strokes.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
JUNE 24 (WEDNESDAY): TURNS
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 have a powerful push off every wall. Your Elite Clinicians will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.
- FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will 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. Swimmers will learn drills and exercises to help them master this athletic skill!
- OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
AUGUST 26 (WEDNESDAY): FREESTYLE & BACKSTROKE BOOT CAMP
Freestyle and backstroke are called the “long axis” strokes because swimmers rotate their hips and torso from side to side. Freestyle and backstroke utilize the same kick, body position, posture, rotation, and an early catch; improve these complex skills to become a faster and more powerful swimmer! After reinforcing efficient freestyle and backstroke technique, swimmers will put those skills to the test in a training set designed to further develop the freestyle stroke and racing skills.
- SETTING UP THE FREESTYLE STROKE: 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. The Elite Clinicians will also help participants reach their maximum speed by catching and holding water. Your swimmer will learn skills that will allow them to drop time with a faster freestyle stroke.
- SETTING UP THE BACKSTROKE STROKE: Engaging the core not only allows swimmers to swim stronger, but it also allows them to hold the proper body position. Your clinicians 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!
- TRAINING SESSION: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
AUGUST 27 (THURSDAY): BUTTERFLY AND BREASTSTROKE BOOTCAMP
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. After building a solid butterfly and breaststroke technique during the first half of the session, your swimmer will challenge themself to maintain that form at a higher speed!
- SETTING UP THE BUTTERFLY STROKE: 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. Your Elite Clinicians will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
- SETTING UP THE BREASTSTROKE STROKE: Learn to utilize the same technique and strategies as world-class breaststrokers. Your swimmer will continue the process of reducing drag in this rhythmic stroke. We will focus on the timing of the kick and pull; swimming in a horizontal plane with a small powerful kick; keeping the hips high throughout the whole stroke; and generating forward power in their recovery.
- TRAINING SESSION: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s butterfly and breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
AUGUST 28 (FRIDAY): INDIVIDUAL MEDLEY BOOT CAMP
Individual medley events are some of swimming’s most challenging, strategic, and grueling races, and at this session, participants will learn how to train and race the IM. With so many different pieces to master - four strokes, transitions, endurance, and speed - there are a lot of ways to get faster in this event.
- SETTING UP THE INDIVIDUAL MEDLEY: Your swimmer will begin by reexamining all four strokes and the all-important transition turns between each leg of the individual medley race.
- TRAINING SET: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s individual medley and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
At each session of this elite series, swimmers and parents are invited to ask the Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the clinicians at each session 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 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 Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!