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West Carrollton, OH

Explosive Performance Starts & Turns and Speed & Power Camp

Sat, Apr, 30 2022 - Sun, May, 01 2022

West Carrollton YMCA
900 S. Alex Road, West Carrollton, OH 45449

Introduction

April 30 – May 1, 2022: Explosive Performance Starts & Turns and Speed & Power Camp–Sign up for individual sessions or SAVE when you purchase a Bundle!

This swim camp is designed for competitive swimmers to work on explosive movements from start to finish! By fine tuning small details, swimmers can develop a stronger technique to swim fast and power past their competition. Session sizes are limited to 24 participants to ensure the highest level of learning.

Saturday, April 30:

  • 9 & Over: Explosive Starts, Underwaters & Breakouts (Check in 2:45 PM, Clinic 3- 5:45 PM)
  • 11 & Over: Developing Power & Dynamic Warmup (Check in 6:15 PM, Clinic 6:15- 9:30 PM)

Sunday, May 1: 

  • 9 & Over: Flip Turns, Open Turns & Finishes (Check in 9:30 AM, Clinic 9:45- 12:15 PM)
  • 11 & Over: Speed, Dryland & Recovery (Check in 3 PM, Clinic 3:15- 6:15 PM)

Scroll down for more details on the curriculum!

Suggested Participants

This camp is 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.

Curriculum

April 30 (9 & Over): 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. The clinicians have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on being explosive and efficient with each movement.

  • STARTS: Our Clinicians 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.

April 30 (11 & Over): DEVELOPING POWER AND DYNAMIC WARM UP

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. Our clinicians 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! The clinicians 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.

May 1 (9 & Over): 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. The clinicians 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 clinicians 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.

May 1 (11 & Over): SPEED, DRYLAND, AND RECOVERY

Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Our Elite Clinicians 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 become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight 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 the clinicians on 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, the clinicians will walk through some of the most important things to get your body ready for the next session.

ASK QUESTIONS

Swimmers and parents are invited to ask the 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 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 your clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!