High Performance Short Axis (BR/FL) Turns and Transitions Clinic

Start of Each Session

Activation, dryland, neuromuscular connection and reaction drills, mental preparation

We will explore some often overlooked aspects of training and learn how to utilize them to maximize performance in the water.

Session 1 (Day 1)

All Ages: 1:00-2:15pm (Classroom + Q&A, parents welcome) / 2:30-4:00pm (Water)

Activating like a professional, Reaction Drills, Body Line, Streamlines, Timing the Approach to the Wall

• Should I take a full stroke or a partial stroke when approaching the wall?
• How do I make micro adjustments to time a perfect transition or finish?
• I’ve come into the wall exactly as planned… now what?
• How do I carry speed through my turn and transition into my breakout?

We will cover all of this and more in our classroom video session as we study footage of different high level athletes executing short axis (BR/FL) turns, transitions, and finishes. As we dissect and discuss each video, we will teach you how to gauge and fine tune your approach and how subtle adjustments may be required when racing a 50, 100, or 200.

Next, through a series of movements and exercises on land, we will identify individual areas of strengths and weaknesses pertaining to mobility and discuss how it can impact your performance as well as ways to fortify or improve those areas. We will incorporate a dynamic warmup and prime neuromuscular connection with reaction drills to set us up to effectively carry the explosiveness and strong core developed on land into the water. This is one of the easiest ways to pick up and maintain FREE speed.

Finally, we will build upon our classroom and land work and learn how to set up, practice, and take the correct type and # of strokes for a consistent and fast approach to the wall.

Session 2 (Day 2)

14&O 9:00-10:30am / 13&U: 11:15am-12:45pm
Autographs/Photos 10:45am-11:00am for ALL ages between sessions

Dryland + reaction drills, BR underwaters – undulation, kick, pullout, transition to breakout OR Underwater dolphin Kicks for FL

What are the secrets to an effective and powerful breaststroke pullout? When and how do I apply them to my race? Do I kick at the beginning, middle, or near the end of my pullout? How do I carry my speed into my breakout stroke? We will cover all of this and more to help you improve your understanding of some of the strategies and qualities required to put together the opening of a fast Breaststroke race!

What are the components of a powerful, fast, and effective underwater dolphin kick? Do I need to be more rigid or lean towards more of a full body undulation (fish kick)? How do I time my last kick with my breakout stroke? What should the amplitude of my kicks look like? We will cover all of this and more to help you improve your understanding of some of the strategies and qualities required to put together the opening of a fast Butterfly race!

Qualifications

There will be a total of 3 clinic sessions, 2 for each age group. Clinics are recommended for swimmers with at least two years of competitive swimming experience. Swimmers under the age of 8 are not recommended without the approval of their coach.