Wednesday, December 29, 2010
Monday, December 20, 2010
Saturday, December 18, 2010
Smart Racing/Attitude Leads to Team Record
10 & Under 100 Individual Medley: Jessica was prepared to win. She had warmed up properly, been to all the practices, was seeded first and knew the competition was tough. She jumped in and competed her heart out...and got second...by two one hundredths of a second with a 1:05.58. The time was second in the nation, only behind the girl that beat her out. She knew that a weak back to breast turn and breathing into the finish were the mistakes that cost her the race. Instead of sulking and showing her disappointment in this near miss, she realized her mistakes, learned from them and took her motivation to excel into her next race.
10 & Under 50 Butterfly: It seemed like a long shot to win since the girl that beat her out in the 100 IM was seeded first with a very impressive and intimidating 29.93. However, Jessica seemed to be in complete control of her emotions. She was smiling and focused. Again, she jumped in and competed her heart out...and won...with a 29.03 by two tenths of a second and over a full second faster than her seeded time. What was most impressive about this win was her composure. She raced smart! She didn't thrash and power her way through the two laps. She swam like she does in practice with a focus on distance per stroke and timing - less strokes per lap combined with an optimal tempo and good breath control in and out of the walls lead to a new Mission Viejo Team record and a first place finish against the toughest competition she has faced this season.
Sometimes it takes a tough loss before you can realize your true potential. I think that is exactly what went through Jessica's head. She thrived on the competition and could have easily played it safe with a different event where that girl couldn't beat her. Instead she chose to test herself against a real threat. And in her pursuit for excellence she broke a team record that has stood since the early 80's.
10 & Under 50 Butterfly: It seemed like a long shot to win since the girl that beat her out in the 100 IM was seeded first with a very impressive and intimidating 29.93. However, Jessica seemed to be in complete control of her emotions. She was smiling and focused. Again, she jumped in and competed her heart out...and won...with a 29.03 by two tenths of a second and over a full second faster than her seeded time. What was most impressive about this win was her composure. She raced smart! She didn't thrash and power her way through the two laps. She swam like she does in practice with a focus on distance per stroke and timing - less strokes per lap combined with an optimal tempo and good breath control in and out of the walls lead to a new Mission Viejo Team record and a first place finish against the toughest competition she has faced this season. Sometimes it takes a tough loss before you can realize your true potential. I think that is exactly what went through Jessica's head. She thrived on the competition and could have easily played it safe with a different event where that girl couldn't beat her. Instead she chose to test herself against a real threat. And in her pursuit for excellence she broke a team record that has stood since the early 80's.
Friday, December 17, 2010
Dryland/Swim Combo Workout 2
4 Rounds in IM Order:
4x25 Kick - 20 Squat Jumps between laps
4x25 Swim - 10 Push Ups, 20 Burpees between laps
2x50 Swim - 20 Squat Jumps, 20 Burpees between laps
1x30 Seconds Rest
1x200 EZ Free Recovery
(All 25's & 50's are BLAST! All dryland is EXPLOSIVE!)
4x25 Kick - 20 Squat Jumps between laps
4x25 Swim - 10 Push Ups, 20 Burpees between laps
2x50 Swim - 20 Squat Jumps, 20 Burpees between laps
1x30 Seconds Rest
1x200 EZ Free Recovery
(All 25's & 50's are BLAST! All dryland is EXPLOSIVE!)
Thursday, December 9, 2010
Intense Dryland/Swim Combo Workout
Last Friday coach Lindsey came up with a great idea to combine dryland and swimming to create an intense and fun practice that gave the kids a fresh new workout.
The workout:
Each swimmer pairs up with a partner. One swimmer does a specific dry land exercise while the other swims a 50 yard SPRINT. In order to switch, the swimmer must hop out & tag the one doing dryland. They then switch roles. We did 10 minute increments, followed by a 200 recovery kick....for one hour. First round consisted of freestyle 50 yd sprints. Dryland alternated between planks, squats, push ups, v-holds & burpees. 2nd round was butterfly 50 yd sprints, same dryland exercises. 3rd round was breastroke 50 yd sprints, same dryland exercises. Next time we will have faster transitions starting each 10 minute increment & get 4 rounds in! The last 30 minutes we worked on turns.
The workout:
Each swimmer pairs up with a partner. One swimmer does a specific dry land exercise while the other swims a 50 yard SPRINT. In order to switch, the swimmer must hop out & tag the one doing dryland. They then switch roles. We did 10 minute increments, followed by a 200 recovery kick....for one hour. First round consisted of freestyle 50 yd sprints. Dryland alternated between planks, squats, push ups, v-holds & burpees. 2nd round was butterfly 50 yd sprints, same dryland exercises. 3rd round was breastroke 50 yd sprints, same dryland exercises. Next time we will have faster transitions starting each 10 minute increment & get 4 rounds in! The last 30 minutes we worked on turns.
Tuesday, December 7, 2010
Team Building Exercise
This season the individuals in my Gold group have had a difficult time finding their roles within the group. Leaders have not emerged and no one seems to want to step up and take a chance. Some followers are simply looking to the person next to them for guidance while others are completely in "la-la land". This is somewhat normal for 9-10 year-old children, but I still expect the group to balance itself out by finding its leaders and developing great followers.
Earlier this week, I kicked my Gold group out of practice 30 minutes early for this exact reason. I had talked quite a bit about leadership and being a good follower in the pursuit of developing a great team atmosphere where each individual worked to help the team. Unfortunately, my kids were missing the point and perhaps underestimating my passion for the importance of teamwork and leadership. Sometimes it is important to SHOCK the system and create an unmistakable and very dramatic point. While I believe I accomplished that goal by sending them home early for the first time in their swimming lives, I wanted to back it up with a positive experience that would help bring the group together in a fun way. So, the following day I had them go through a team building exercise which forced them to work as a team to accomplish a singular goal.
First, I gathered up some paper plates. Second, I thought of a phrase that the kids would recognize. In this particular case I decided on "What team do you swim for?", which is a little team cheer we have. I took the plates and wrote the phrase, one letter at a time on the back of the plates. Then, after mixing and shuffling them up, I numbered the plates on the opposite side. I added some dummy plates without letters on the back to add to the total number of plates. I then cut the phrase up and broke them up into four stations. Station 1 consisted of the plates that spelled out the word What, station 2 had Team, 3 had Do You and 4 spelled out Swim For. Each station ended up having 8 plates each, some with letters and the remainder were the decoys. From that point all I needed to do was place the plates number side up on the ground in random order and space them out about 3-4 feet away from each other for each station.
The kids picked one "runner" per station to run the course and tag each plate in numerical order while the remaining kids cheered and helped direct the runner to the correct plates. Once all the plates were tagged they could gather them up and start on the second station. This went on until all the stations were complete and all the plates were gathered. At this point, the kids took the plates, flipped them over to reveal the letters and started working on deciphering the puzzle. Once they figured out the sentence and lined up the plates to spell it out, they were done.
They were told that if they could do all this in less than 10 minutes, they would be rewarded. They did great, worked together as a team and spelled out the sentence in under 4 minutes. They were all very proud of themselves and their teamwork. The natural leaders took their place, the followers were helpful and important, and the sense of accomplishment was felt by each one of them. It was a lot of fun!
Earlier this week, I kicked my Gold group out of practice 30 minutes early for this exact reason. I had talked quite a bit about leadership and being a good follower in the pursuit of developing a great team atmosphere where each individual worked to help the team. Unfortunately, my kids were missing the point and perhaps underestimating my passion for the importance of teamwork and leadership. Sometimes it is important to SHOCK the system and create an unmistakable and very dramatic point. While I believe I accomplished that goal by sending them home early for the first time in their swimming lives, I wanted to back it up with a positive experience that would help bring the group together in a fun way. So, the following day I had them go through a team building exercise which forced them to work as a team to accomplish a singular goal.
The kids picked one "runner" per station to run the course and tag each plate in numerical order while the remaining kids cheered and helped direct the runner to the correct plates. Once all the plates were tagged they could gather them up and start on the second station. This went on until all the stations were complete and all the plates were gathered. At this point, the kids took the plates, flipped them over to reveal the letters and started working on deciphering the puzzle. Once they figured out the sentence and lined up the plates to spell it out, they were done.
They were told that if they could do all this in less than 10 minutes, they would be rewarded. They did great, worked together as a team and spelled out the sentence in under 4 minutes. They were all very proud of themselves and their teamwork. The natural leaders took their place, the followers were helpful and important, and the sense of accomplishment was felt by each one of them. It was a lot of fun!
Monday, November 22, 2010
Use Tivo for Instant Video Feedback
For a couple of weeks now I have been using what I call instant video feedback during skills work for my groups. This form of video feedback involves a monitor (in my case a 27 inch TV), a Tivo series 2 DVR, and a video camera. I set up the video camera to film the turns or starts we are working on and use the Tivo to delay the playback. Once the kids have executed the desired skill, they exit the water immediately and review with either myself or my assistant and get instant visual feedback. This also allows the coaches to analyze and give verbal feedback on what they can do better for the next round. We do this for about a half hour each week with great results. I have noticed some great improvements with this form of video technology application. The kids can see what they are doing right and wrong and quickly get a chance to re-do and improve on it. The kids love it, the parents think it is the best thing on the planet, and the coahces get a chance to use yet another tool in the toolbox.
Any ideas on how to improve on instant video feedback? Comments are welcome!
Any ideas on how to improve on instant video feedback? Comments are welcome!
Monday, November 15, 2010
Friday, November 12, 2010
30 Minute Fly - It's Not What You Think.
I have a great group of flyers in my 10 & Under Gold group. These kids have great form and are extremely efficient. I felt that they could handle a 30 min. fly. No, not 30 minutes of straight butterfly...that would be....dumb.
For 30 minutes, I had my kids swimming single laps of fly with the best form they could show. They were only allowed to go one lap at a time and they were able to determine their own rest periods between laps. If they felt that they were slowing down or feeling sloppy, they would take more rest. If I saw them loosing efficiency or just getting lazy, then I would ask them to take an extra 30 to 60 seconds on the wall in order to recover and get back to form on the next one.
I was very proud of my kids and their ability to recognize when they were loosing form. Many of the kids were taking enough rest to make each lap as good as possible for their own stroke. Some were rushing through the set and were asked to take more rest. Once they did, they got back to form.
It was easy for me to walk through and just talk to each kid about what I wanted to see from them. It was easy for them because there was no rush to make a base or keep their position in the lane. Everything was based on technique and form. If a kid did 50 laps in 30 minutes and 25 of them were sloppy...they failed the objective of the set. If a kid did only 10 laps but they were all as good as possible for their specific stroke....they passed. Success was determined by how good their form was and not how many laps they were able to get in. Good stuff!
For 30 minutes, I had my kids swimming single laps of fly with the best form they could show. They were only allowed to go one lap at a time and they were able to determine their own rest periods between laps. If they felt that they were slowing down or feeling sloppy, they would take more rest. If I saw them loosing efficiency or just getting lazy, then I would ask them to take an extra 30 to 60 seconds on the wall in order to recover and get back to form on the next one. I was very proud of my kids and their ability to recognize when they were loosing form. Many of the kids were taking enough rest to make each lap as good as possible for their own stroke. Some were rushing through the set and were asked to take more rest. Once they did, they got back to form.
It was easy for me to walk through and just talk to each kid about what I wanted to see from them. It was easy for them because there was no rush to make a base or keep their position in the lane. Everything was based on technique and form. If a kid did 50 laps in 30 minutes and 25 of them were sloppy...they failed the objective of the set. If a kid did only 10 laps but they were all as good as possible for their specific stroke....they passed. Success was determined by how good their form was and not how many laps they were able to get in. Good stuff!
Saturday, October 30, 2010
Monday, October 25, 2010
Good Memories of Fran Crippen
Fran was a great swimmer, coach and human being. It is not only the swimming world that has lost an amazing person but the entire world and anyone who ever met him. He was beyond approachable and made every person feel important. The way he would validate your presence before you even spoke a word is something that I have never seen in another individual and in my opinion was the key to his popularity and success. He simply was a likable guy and his positive personality was contagious. If I could sum up what he was to us in one word it would be SUPERMAN.
I want to make sure that he is remembered for the great person he was and not just for the fact that he could swim better than most people on the planet. I would love to share stories about Fran and keep his memory in our hearts forever. If you have a story or just simply had a moment with Fran, please leave your positive memories of him here by posting a comment.
I want to make sure that he is remembered for the great person he was and not just for the fact that he could swim better than most people on the planet. I would love to share stories about Fran and keep his memory in our hearts forever. If you have a story or just simply had a moment with Fran, please leave your positive memories of him here by posting a comment.
I remember a funny story that happened during the Gold group practice one day. Fran had gotten out of National Team workout and came straight over to coach. He disappeared to use the restroom for a minute and came back with the funniest look on his face. I could tell just be looking at him that something had happened. He says, "You'll never believe what I just did." I started laughing and then he busted up. He continued to tell me the story. He was in the mens room when this little girl walked in. She must have been 9 or 10, semi-long hair and a feminine face. Fran, washing his hand, says to the little girl, "hey little girl, you are in the boys room." The kid turns around and says, "but I am a boy". Fran walked straight out of the restroom and told me what had happened. We laughed for a good 20 minutes.
In this clip, Fran was accepting a "thank you" from the 10 and Under Group that we coached. This was a send off party for Olympic Trials and the gift was quite generous. I think it surprised him a little. He was always grateful. We had good times!
Sunday, October 17, 2010
Lindsey Rock Fitness
Coach Lindsey started with me towards the end of last season. She began helping me with my Blue and Gold groups as an assistant and was an integral part of our 10 & under success at J.O.s as she was put in charge of managing warm ups and warm downs at the big meet. She also helped with the dryland work that we did at practice. She is a personal trainer when she isn't on the pool deck so she has a great deal of knowledge and really helped with the technical side of the dryland exercises. I was so impressed with her fun and effective style that I gave her full control of the design and implementation of the 10 & Under Gold and Blue dryland for the new season. She handles M-Th dryland routines and I get to have a little fun and be as crazy and creative on Fridays as I can be.
So far we have seen a huge increase in core stability in push ups and plank-type exercises as well as an increase in overall strength and muscle endurance. One of the most impressive aspects in this new plan is that the kids are learning about their muscles and how to safely execute actions that were not performed with the precise and proper movements in the past. They are checking their own form and maintaining better positioning and posture during dryland exercises and actions.
I was curious to see how this improved dryland combined with all of the technique work we have done would transfer over to race-pace swimming at our first meet. Well, we had over 90% improvement and the kids swam MUCH faster than anticipated. I don't get surprised easily when it comes to my own athletes, but I have to say I was a little shocked at the technical endurance the kids were showing. The first meet of the short course season is always a good one but the fast times were very unexpected.
Another GREAT IDEA that Coach Lindsey had was to have a family fitness day to get the parents involved and show them what the kids are doing. We had over 50 parents and swimmers out in a field and Coach Lindsey ran a great boot camp style workout for the parents and the kids....and myself. I had so much fun watching the kids interact with their parents. There was laughing, joking, and a lot of hard work. We did a push up contest and the kids and parents received awards for their overall fitness. It was a ton of fun and I can't wait for the next one.
If you have access to a personal trainer I highly suggest you use them as a way to increase your own knowledge of dryland exercises. It can really improve your program if you have a highly experienced expert to guide you through the process. I am lucky enough to have one working right here with me! You can check out Coach Lindsey's website at lindseyrockfitness.blogspot.com.
So far we have seen a huge increase in core stability in push ups and plank-type exercises as well as an increase in overall strength and muscle endurance. One of the most impressive aspects in this new plan is that the kids are learning about their muscles and how to safely execute actions that were not performed with the precise and proper movements in the past. They are checking their own form and maintaining better positioning and posture during dryland exercises and actions.
I was curious to see how this improved dryland combined with all of the technique work we have done would transfer over to race-pace swimming at our first meet. Well, we had over 90% improvement and the kids swam MUCH faster than anticipated. I don't get surprised easily when it comes to my own athletes, but I have to say I was a little shocked at the technical endurance the kids were showing. The first meet of the short course season is always a good one but the fast times were very unexpected.
Another GREAT IDEA that Coach Lindsey had was to have a family fitness day to get the parents involved and show them what the kids are doing. We had over 50 parents and swimmers out in a field and Coach Lindsey ran a great boot camp style workout for the parents and the kids....and myself. I had so much fun watching the kids interact with their parents. There was laughing, joking, and a lot of hard work. We did a push up contest and the kids and parents received awards for their overall fitness. It was a ton of fun and I can't wait for the next one.
If you have access to a personal trainer I highly suggest you use them as a way to increase your own knowledge of dryland exercises. It can really improve your program if you have a highly experienced expert to guide you through the process. I am lucky enough to have one working right here with me! You can check out Coach Lindsey's website at lindseyrockfitness.blogspot.com.
Saturday, October 16, 2010
NADA-WAR! - Singles Version
I came up with a version of this game a few years back and actually submitted the idea in the ASCA World Clinic and won the Councilman Creative Coaches Award. This version of Nada-War is a singles competition. I do play a team version and that gets very intense! I like this because it is easier to control and safer than the team version. I got in there one day to try it out and was surprised how much of a full body workout I got. The strength aspect was intense but endurance played a bigger part in the overall experience. The rules are designed to keep it safe, fair and fun: The ball stays on the ground at all times and all movement and force must be placed upon the ball at all times, not the opponent - Keep it clean! The goal is to get the ball past your opponents goal line.
Tuesday, October 12, 2010
NADA-ROLL! Another Fun Dryland Game for the Kids
NADA-ROLL...This is a fun and difficult dryland game I recently came up with. It involves a stability ball and two athletes. The first athlete would be considered the "roller" and the second athlete is the "stabilizer". The roller is placed on the ball and cannot touch the ground in any way. The stabilizer holds the feet of the roller and guides the overall movement and stability during the competition. Teamwork is very important here and when the two athletes communicate properly they will have more success moving from point A to point B. I like to have teams and have them race. The rules are simple: Get to the finish line first! The roller cannot touch the ground. If he/she does, then that team must start over at the beginning.
Wednesday, October 6, 2010
10 & Under Top 20 1000 IM Test Set Updated
10 & Under - 1000 yard IM (400IM, 300IM, 200IM, 100IM straight through)
TOP 20 LIST (since 2007) UPDATED!
Girls
1. 14:41 Jessica Epps
2. 14:53 Hannah Wilkens
3. 14:59 Charlotte Manser
4. 15:03 Raselle Chetwynd
5. 15:12 Casey Brotherton
6. 15:13 Vicky Gong
7. 15:23 Olivia Boisen
7. 15:23 Rachel Taylor
9. 15:37 Jami Hwang
10. 15:40 Keaton Klein
11. 15:46 Courtney Prefontaine
11. 15:46 Bobbi Thompson
13. 15:49 Mandy Barnes
14. 15:55 Samantha Shelton
15. 15:56 Bianca Tatum
16. 15:58 Kyra Bernhardt
17. 15:59 Shayna Vayser
18. 16:09 Victoria Epps
19. 16:17 Kristi Fecarotta
20. 16:36 Ashley Kempf
Boys
1. 14:26 Matt Hales
2. 14:27 Min Zhi Chua
3. 14:34 Braden Olson
4. 14:50 Daniel Kim
5. 15:13 Michael Early
5. 15:13 Bryce Bernhardt
7. 15:41 Jackson Kent
8. 15:59 Michael Smith
9. 16:04 Oliver Manser
10. 16:04 Brandon Kolarov
11. 16:06 Josh Dolendo
12. 16:08 Christopher McElroy
13. 16:13 Alex Qu
14. 16:23 Chris Hales
15. 16:27 Garrett Neamand
16. 16:45 Erik Hunter
17. 16:47 Brian Cantin
18. 17:03 Darian Primer
18. 17:03 Quinn Neamand
20. 17:12 Ethan Malin
TOP 20 LIST (since 2007) UPDATED!
Girls
1. 14:41 Jessica Epps
2. 14:53 Hannah Wilkens
3. 14:59 Charlotte Manser
4. 15:03 Raselle Chetwynd
5. 15:12 Casey Brotherton
6. 15:13 Vicky Gong
7. 15:23 Olivia Boisen
7. 15:23 Rachel Taylor
9. 15:37 Jami Hwang
10. 15:40 Keaton Klein
11. 15:46 Courtney Prefontaine
11. 15:46 Bobbi Thompson
13. 15:49 Mandy Barnes
14. 15:55 Samantha Shelton
15. 15:56 Bianca Tatum
16. 15:58 Kyra Bernhardt
17. 15:59 Shayna Vayser
18. 16:09 Victoria Epps
19. 16:17 Kristi Fecarotta
20. 16:36 Ashley Kempf
Boys
1. 14:26 Matt Hales
2. 14:27 Min Zhi Chua
3. 14:34 Braden Olson
4. 14:50 Daniel Kim
5. 15:13 Michael Early
5. 15:13 Bryce Bernhardt
7. 15:41 Jackson Kent
8. 15:59 Michael Smith
9. 16:04 Oliver Manser
10. 16:04 Brandon Kolarov
11. 16:06 Josh Dolendo
12. 16:08 Christopher McElroy
13. 16:13 Alex Qu
14. 16:23 Chris Hales
15. 16:27 Garrett Neamand
16. 16:45 Erik Hunter
17. 16:47 Brian Cantin
18. 17:03 Darian Primer
18. 17:03 Quinn Neamand
20. 17:12 Ethan Malin
Monday, October 4, 2010
Why America Needs Cowboys by Ben Stein
Check out this great speech by Ben Stein. I have been reading this to my older kids for years. Now that I have younger kids, I don't use it, but it is great for teenagers, coaches and adults of any age. Enjoy!
Why America Needs Cowboys
Why America Needs Cowboys
Sunday, October 3, 2010
Coaching 10 & Unders: SCS Fall Kick-Off Clinic & ASCA 2010 World Clinic
I really loved doing this particular talk at the ASCA World Clinic, however, I seemed to drop the ball at the SCS Fall Kick-Off Clinic as the presentation itself was poorly executed. Nevertheless, I feel there are great things to see here and I hope it will help all of you get a great idea of what coaching these kids is all about. Also, take a look at the video that went with this presentation. You can find it here posted on Friday September 10th!
Age Group Season Planning: SCS Fall Kick-Off Clinic
This talk was my least favorite in preparation but I seemed to fly right through it with enthusiasm at the clinic and found myself really enjoying it. For some reason, I felt more confidence in this presentation and I thought I nailed the execution. Thanks for sticking around for this one!
Thursday, September 30, 2010
New Season, New Opportunities - something for the kids...and the coaches
New Season, New Opportunities
What happens when a new season starts? New coach? New friends? New time? New Lanes? New workouts? New age group? You can’t control these things. So, what can you control? What about a new YOU?
With new seasons come new opportunities. So, the real question you should be asking is, “What do I want this season?”
Take the time to think about what you really want as a swimmer. This new season is a new chance to accomplish your goals. Take advantage of it. If you couldn’t get that J.O. cut last season, do it this season. If you couldn’t clean up that butterfly like you planned, do it this season. Set your new goals early and make sure they are BIG. Nothing great was ever accomplished by thinking small.
Write down your top 3 goals for this season. Having trouble…Just think about WHAT YOU REALLY WANT….and write it down.
1.
2.
3.
How do we accomplish our goals? Well, the first part is done. You have thought about what you want and you wrote it down. Now, get to practice and make it happen. Most age group goals are performance based. That means everything you want can be worked for AT PRACTICE. That is the key…Understanding that practice performance is directly connected to meet performance. Work hard to improve your strokes at practice-see better technique at swim meets. Work hard to push yourself past your comfort zone at practice-see your endurance and speed improve at swim meets. Work hard to do the things your coach asks of you at practice-see your confidence go up and your times go down at swim meets. In many cases it is that simple.
This is just the beginning. So, enjoy each practice and every swim meet regardless of the outcome. If things don’t go your way, identify your mistakes and learn from them.
I’ll see you out there.
Coach Bryan
What happens when a new season starts? New coach? New friends? New time? New Lanes? New workouts? New age group? You can’t control these things. So, what can you control? What about a new YOU?
With new seasons come new opportunities. So, the real question you should be asking is, “What do I want this season?”
Take the time to think about what you really want as a swimmer. This new season is a new chance to accomplish your goals. Take advantage of it. If you couldn’t get that J.O. cut last season, do it this season. If you couldn’t clean up that butterfly like you planned, do it this season. Set your new goals early and make sure they are BIG. Nothing great was ever accomplished by thinking small.
Write down your top 3 goals for this season. Having trouble…Just think about WHAT YOU REALLY WANT….and write it down.
1.
2.
3.
How do we accomplish our goals? Well, the first part is done. You have thought about what you want and you wrote it down. Now, get to practice and make it happen. Most age group goals are performance based. That means everything you want can be worked for AT PRACTICE. That is the key…Understanding that practice performance is directly connected to meet performance. Work hard to improve your strokes at practice-see better technique at swim meets. Work hard to push yourself past your comfort zone at practice-see your endurance and speed improve at swim meets. Work hard to do the things your coach asks of you at practice-see your confidence go up and your times go down at swim meets. In many cases it is that simple.
This is just the beginning. So, enjoy each practice and every swim meet regardless of the outcome. If things don’t go your way, identify your mistakes and learn from them.
I’ll see you out there.
Coach Bryan
Friday, September 10, 2010
Tuesday, September 7, 2010
Suggested Reading: 365 Ways To Raise Confident Kids
At the clinic I had mentioned a great book but couldn't remember the name. Here it is: 365 Ways To Raise Confident Kids. By Sheila Ellison & Barbara Ann Barnett "Offers imaginative ways to raise healthy, happy families.". "A great source for parents and educators. The book helps children build character and promote positive self-esteem. The ideas, activities and suggestions are invaluable.". Most of the ideas in the book can easily be translated into coaching opportunities. Check it out!
Monday, September 6, 2010
Thanks For the Support at ASCA World Clinic 2010
I would like to take the time to thank all of the amazing coaches that attended the clinic last week. I was lucky enough to share ideas with some great coaches out there and I am confident that I left a much better coach because of it. The purpose behind these clinics is not only to hear what some of the best coaches in the world are doing but to network with the thousands of other coaches that are passionate about developing young athletes. I encourage all of you to continue to comment and share your ideas here on this blog site or create your own. Keep up the communication! Thanks!
Friday, August 13, 2010
Smart Use of Your Assistant Coaches Can Be Extremely Beneficial
I'm not one to ask for help at swim meets. But with 40-50 kids at one meet, it sure sounds like a good idea, especially if you know how to use your assistants wisely.
Right before Junior Olympics my assistant coach asked if I needed help at the big meet. I responded the way I always do in this situation by saying, "No thanks. I have it covered". She convinced me that she would be able to help, even if it was just to get me breakfast. Well, by the end of the first day, I was convinced that I will never go without an assistant to a championship meet again.
Before I explain how I was able to take advantage of my assistant I should explain a little about how 9-10 year olds warm up for their races. First they get in the water, usually 40 minutes to an hour too early. Second, they splash around for 2 laps and get out. Third, they walk over to their friends and family, dripping wet from head to toe and wait. And finally, they step up to the block cold and unprepared. Now, not all my swimmers do this, but most of them do very little to actually warm up despite numerous attempts to teach and educate them on the proper ways to warm up and the reasoning behind it.
So, I have always wanted to do more controlled warm ups for my kids individual races, similar to the meet warm up where I can see who is ready and who is not and take preemptive action to assure they have their head on straight before they compete. I decided that, with hours between races, they needed to be thoroughly prepared and warmed up appropriately. This is where my assistant came in and truly became the secrete weapon for my athletes. I had her completely in charge of the timing to all their warm ups and making sure they were doing exactly what was necessary to ensure a successful race. The kids responded clearly and positively to this course of action. It was apparent that our 10 and under athletes were far more prepared and confident than their competition for prelims, finals, and throughout the entire week long meet.
I know that our main goal as coaches is to prepare our kids for independence within this sport and I feel like what we did at this meet was absolutely right in line with that goal. However, I am a die hard believer in allowing these young kids to make mistakes in order to teach valuable lessons. I just don't think a championship meet is the place to let them falter when they could be learning great lessons of accomplishment and success.
I myself learned a valuable lesson: Don't be afraid to use your assistants or ask for help because it can be hugely beneficial to you and your athletes!
Right before Junior Olympics my assistant coach asked if I needed help at the big meet. I responded the way I always do in this situation by saying, "No thanks. I have it covered". She convinced me that she would be able to help, even if it was just to get me breakfast. Well, by the end of the first day, I was convinced that I will never go without an assistant to a championship meet again.
Before I explain how I was able to take advantage of my assistant I should explain a little about how 9-10 year olds warm up for their races. First they get in the water, usually 40 minutes to an hour too early. Second, they splash around for 2 laps and get out. Third, they walk over to their friends and family, dripping wet from head to toe and wait. And finally, they step up to the block cold and unprepared. Now, not all my swimmers do this, but most of them do very little to actually warm up despite numerous attempts to teach and educate them on the proper ways to warm up and the reasoning behind it.
So, I have always wanted to do more controlled warm ups for my kids individual races, similar to the meet warm up where I can see who is ready and who is not and take preemptive action to assure they have their head on straight before they compete. I decided that, with hours between races, they needed to be thoroughly prepared and warmed up appropriately. This is where my assistant came in and truly became the secrete weapon for my athletes. I had her completely in charge of the timing to all their warm ups and making sure they were doing exactly what was necessary to ensure a successful race. The kids responded clearly and positively to this course of action. It was apparent that our 10 and under athletes were far more prepared and confident than their competition for prelims, finals, and throughout the entire week long meet.
I know that our main goal as coaches is to prepare our kids for independence within this sport and I feel like what we did at this meet was absolutely right in line with that goal. However, I am a die hard believer in allowing these young kids to make mistakes in order to teach valuable lessons. I just don't think a championship meet is the place to let them falter when they could be learning great lessons of accomplishment and success.
I myself learned a valuable lesson: Don't be afraid to use your assistants or ask for help because it can be hugely beneficial to you and your athletes!
Sunday, July 4, 2010
Final phase of season plan
In our final phase of the long course season, we will be going through a series of "peak weeks" that lead directly into our Junior Olympic Championship meet. After the June Age Group Invite we have 4 and a half weeks of training to get where we need to be to accomplish our goals for the season.
Immediately after JAG we begin our first peak week of the new phase. I call it Peak Technique week. We focus 100% on technique work while incorporating videos to add to the learning process. The idea is to get back to what really makes you fast, technique! By having the kids see (through video and demos), hear (by listening to the coach and videos), and do (through swimming, drills and games) we are touching on the different ways kids learn and bringing them back to the basics of good swimming. (I am thinking of getting in the water with the kids each day next season if I can get the use of the teaching pool.)
Then the next week will be a transition period. We will be picking up the yardage a little but still relying heavily on the key techniques established in the prior weeks phase. I want to make sure the kids will slide seamlessly into a heavier work load without loosing what we gained in the peak technique week as well as hold on to all the good habits that were formed throughout the entire season up to this point.
After this transition week we will go directly into the hardest two weeks of the season; the Peak Intensity weeks. Peak Intensity week one is more of a transition to a very hard workout that is designed to push the athletes to their limits. We go harder and longer than any workouts we have done this season and the focus is on race-pace swimming at top speeds for every set and every lap.
Peak Intensity week two is basically the same. The kids are now used to the harder workouts and have a good understanding of how to successfully get the most out of themselves. We go over key out-of-water elements like nutrition and recovery. Dryland is also heavier and is very important to this phase of the season. We really push the legs with plyometrics and work the core with good abdominal and body weight exercises.
This puts us in the final week. Our Peak Performance week is only 4 days, but it is a very focused 4 days. This is where we do everything as race oriented as possible with an emphasis on a swim-to-win attitude. We finish every wall hard, hold our breath in and out of every wall, and streamline past the flags in 2 seconds or better every time. These are all things that should be done all season long, but now we don't just say we are going to do them, we actually do them. With less yardage we have more time to work on turns and starts as well as put a lot of bite into our underwater skills. By the end of this week, we are prepared and super confident. Preparation and confidence leads to fast swimming. We will be prepared and we will be confident!
Immediately after JAG we begin our first peak week of the new phase. I call it Peak Technique week. We focus 100% on technique work while incorporating videos to add to the learning process. The idea is to get back to what really makes you fast, technique! By having the kids see (through video and demos), hear (by listening to the coach and videos), and do (through swimming, drills and games) we are touching on the different ways kids learn and bringing them back to the basics of good swimming. (I am thinking of getting in the water with the kids each day next season if I can get the use of the teaching pool.)
Then the next week will be a transition period. We will be picking up the yardage a little but still relying heavily on the key techniques established in the prior weeks phase. I want to make sure the kids will slide seamlessly into a heavier work load without loosing what we gained in the peak technique week as well as hold on to all the good habits that were formed throughout the entire season up to this point.
After this transition week we will go directly into the hardest two weeks of the season; the Peak Intensity weeks. Peak Intensity week one is more of a transition to a very hard workout that is designed to push the athletes to their limits. We go harder and longer than any workouts we have done this season and the focus is on race-pace swimming at top speeds for every set and every lap.
Peak Intensity week two is basically the same. The kids are now used to the harder workouts and have a good understanding of how to successfully get the most out of themselves. We go over key out-of-water elements like nutrition and recovery. Dryland is also heavier and is very important to this phase of the season. We really push the legs with plyometrics and work the core with good abdominal and body weight exercises.
This puts us in the final week. Our Peak Performance week is only 4 days, but it is a very focused 4 days. This is where we do everything as race oriented as possible with an emphasis on a swim-to-win attitude. We finish every wall hard, hold our breath in and out of every wall, and streamline past the flags in 2 seconds or better every time. These are all things that should be done all season long, but now we don't just say we are going to do them, we actually do them. With less yardage we have more time to work on turns and starts as well as put a lot of bite into our underwater skills. By the end of this week, we are prepared and super confident. Preparation and confidence leads to fast swimming. We will be prepared and we will be confident!
Tuesday, June 15, 2010
Drills Presentation to MVN Coaching staff
“Drills, drills, drills! I like drills!”
A Q&A Session for the Mission Viejo Nadadores Coaching Staff
Hosted by Bryan Dedeaux
• What is a drill?
Isolated or full body movements that, through repetition, create habits. (At least, that is how I define it.)
-A drill done right will help improve biomechanics and lead to good technical habits that a swimmer can use to maximize their efficiency in the water.
-A drill done wrong can sabotage progress and create habits that lead to poor technique and unsafe, inefficient swimming.
• What kinds of drills are there?
There are many different types of drills for all four strokes, turns, and skills. You can break them up into categories that are essential to teach age group swimmers:
1. Body position
2. Propulsion
3. Recovery
4. Breathing mechanics
5. Timing
6. Agility Skills (Starts, turns, finishes, etc…)
• Why do drills?
Drills make it easier for swimmers to repeat CORRECT actions when the athlete is in the process of learning or is fatigued during a workout. Athletes must learn by doing skills correctly or they are just practicing mistakes.
• When do you do drills?
It is important to be organized and well prepared and our athletes should follow a purposeful progression throughout a season and career. With a well thought out season plan and focused workouts, drills can be done at any point in a practice or season that adds value to the athlete.
• How do I pick the right drill for my swimmers?
First, you have to understand the purpose behind each drill so you can appropriately teach the specific skills that will be practiced. Then determine why you are choosing to do a drill at that specific time in your workout. Drills can be done to teach a new skill, fix a stroke problem, or simply reinforce good habits that have already been established. Once you have figured out why you are putting a drill into your workout, you can decide which drill will best fit your needs.
• Does good drilling lead to good swimming
It can! But it doesn’t always. The best way to increase the chances that your drills will lead to better swimming is to focus on three things:
1. Repetition – Again, repeating the CORRECT movements or actions within the workout (practice sets), the cycle (three weeks or more), and the season (going back to specified drills when necessary).
2. Feedback – When giving a set of drilling, a coach must be on his/her toes at all times and keep a watchful eye on the swimmers. Meaningful feedback is essential for progress. Use positive or negative feedback to induce the desired change that you are looking for.
3. Application – Give the kids a chance to apply what they have learned into actual swimming. We don’t do drills to get good at drills. We do drills to get good at swimming.
What is your question?
A Q&A Session for the Mission Viejo Nadadores Coaching Staff
Hosted by Bryan Dedeaux
• What is a drill?
Isolated or full body movements that, through repetition, create habits. (At least, that is how I define it.)
-A drill done right will help improve biomechanics and lead to good technical habits that a swimmer can use to maximize their efficiency in the water.
-A drill done wrong can sabotage progress and create habits that lead to poor technique and unsafe, inefficient swimming.
• What kinds of drills are there?
There are many different types of drills for all four strokes, turns, and skills. You can break them up into categories that are essential to teach age group swimmers:
1. Body position
2. Propulsion
3. Recovery
4. Breathing mechanics
5. Timing
6. Agility Skills (Starts, turns, finishes, etc…)
• Why do drills?
Drills make it easier for swimmers to repeat CORRECT actions when the athlete is in the process of learning or is fatigued during a workout. Athletes must learn by doing skills correctly or they are just practicing mistakes.
• When do you do drills?
It is important to be organized and well prepared and our athletes should follow a purposeful progression throughout a season and career. With a well thought out season plan and focused workouts, drills can be done at any point in a practice or season that adds value to the athlete.
• How do I pick the right drill for my swimmers?
First, you have to understand the purpose behind each drill so you can appropriately teach the specific skills that will be practiced. Then determine why you are choosing to do a drill at that specific time in your workout. Drills can be done to teach a new skill, fix a stroke problem, or simply reinforce good habits that have already been established. Once you have figured out why you are putting a drill into your workout, you can decide which drill will best fit your needs.
• Does good drilling lead to good swimming
It can! But it doesn’t always. The best way to increase the chances that your drills will lead to better swimming is to focus on three things:
1. Repetition – Again, repeating the CORRECT movements or actions within the workout (practice sets), the cycle (three weeks or more), and the season (going back to specified drills when necessary).
2. Feedback – When giving a set of drilling, a coach must be on his/her toes at all times and keep a watchful eye on the swimmers. Meaningful feedback is essential for progress. Use positive or negative feedback to induce the desired change that you are looking for.
3. Application – Give the kids a chance to apply what they have learned into actual swimming. We don’t do drills to get good at drills. We do drills to get good at swimming.
What is your question?
Wednesday, April 21, 2010
10 Gold Workout for 4/21/10
Personal Note: Enjoy your group! Be Patient.
Kick-Back w/Bands
8x100 4 on 2:20, 4 on 2:10
(25 Kick / 25 Swim)
Drill-Brst
8x50 4 on 1:20, 4 on 1:15
(25 flutter kick, 25 brst kick)
Pull-Free
W/Paddles and Buoy
1x500 on 8:20 Breathing every 3
W/ paddles only
1x300 on 4:40 Breathing every 5
W/ no gear
1x100 on 1:40 BLAST!
Swim-Fly w/fins
4 rounds
2x50 Fly on 1:00/50
2x100 Free on 1:30
Take break after 2 rounds
Skills-Brst
Pulldowns
3000 Meters
Kick-Back w/Bands
8x100 4 on 2:20, 4 on 2:10
(25 Kick / 25 Swim)
Drill-Brst
8x50 4 on 1:20, 4 on 1:15
(25 flutter kick, 25 brst kick)
Pull-Free
W/Paddles and Buoy
1x500 on 8:20 Breathing every 3
W/ paddles only
1x300 on 4:40 Breathing every 5
W/ no gear
1x100 on 1:40 BLAST!
Swim-Fly w/fins
4 rounds
2x50 Fly on 1:00/50
2x100 Free on 1:30
Take break after 2 rounds
Skills-Brst
Pulldowns
3000 Meters
Sunday, March 7, 2010
Med balls in the water = FUN!
I do this exercise on land a couple times a year. It is a lot of fun and gets the kids familiar with the med balls. I thought it would work in the water, so I put fins on the kids and set them up along the lane line. It does take a lot of practice and some rules to keep the kids from getting hit in the face...and most of the time that works. After about 15 minutes, it can go pretty nicely. I suggest practicing on land before trying it in the water. Just be patient and have fun.
Tuesday, February 2, 2010
Successful Seasons start with Personal Goals
As coaches we expect our athletes to set goals, work towards accomplishing them, and reset them when the goals are achieved. As coaches and roll models we should follow the same plan for success. Performance goals are always an easy start...How fast do we want swimmer "A" to swim the 100 Free by the season ending championship meet? It makes sense and gets you started in the right direction. But you must also consider setting more personal goals to help you stay focused on the bigger picture.
Last season was one of the most successful seasons in recent memory when you take the total number of swims, the total number of improved swims, and do the math. It was the highest improvement percentage that I think I have had since coaching my summer league teams in the 90's. Yet, I let the pressure of winning and scoring points at the big meet get to me. I felt I had had a disappointing season based on my perception of the last meet. That doesn't even make sense because, my kids were awesome at the last meet. For whatever reason, I saw the mistakes, the losses, all the negative parts of the meet, while I had kids swimming best times, breaking team records, and swimming times that were ranked highest in the nation. It took a combination of some great support from my co-coaches, my wife, and my own swim families to finally look back and see all the great things that took place all season.
I knew I wasn't seeing the big picture. So, I started this season by sitting down and thinking. REALLY THINKING. I thought about the BEST seasons that I had as a coach and why those seasons were successful. It seemed the best seasons were a combination of summer league and early career club seasons. That's weird. Aren't I getting better as a coach? I certainly know more and have more experience than when I coached those kids back then. I came to the conclusion that those seasons were the ones that I had no expectations. Thats right....No expectations. No pressure to win. No outside factors to dilute what makes a great coach do his thing. What makes me successful is my passion for teaching kids to be good people and good athletes. I coach to put the passion of swimming and sports in to kids who are willing to work hard to become better athletes and people.
With this enlightened thinking, I set some personal goals for the new season. And looking back, I think I did a great job of following the plan. The most significant goals that I set were self improving goals. The kind of goals that make you a better person. I figured that I needed to get back to that "summer league" mentality where each kid looked forward to the next day and what fun and exciting things they were going to get to do with their friends and coach.
As a summer league coach, I never yelled. As a club coach, I yell a lot. I need to stop yelling so much. As a summer league coach, I never threatened to kick a kid out of practice. As a club coach, I threaten to kick kids out of practice for not working hard or not paying attention. I need to stop threatining kids for any reason. As a summer leage coach, I was never grumpy. As a club coach, I get grumpy sometimes and the kids pay for it and that makes me feel terrible. I need to find a way to love what I do EVERY DAY and feel good about the way I treat my kids. Why was I such a good summer league coach? Because I came to the pool each day with only one expectation...HAVE FUN! We never kept score at meets so there was no pressure to win and the focus was on improvement. My best personal goal for the new season was to "Keep the summer league mentality". The next personal goal that kept me thinking on the positive side of things was to "Never use, IF YOU DON'T, sentences. You know, the kind of sentences that start with, "if you don't", and end in, "I'll kick you out of practice" or something that a child fears. Threatening may work for awhile, but it works through negative chanels that create fear. It is soo much nicer to have kids that work hard, pay attention, and listen to your every word because they love what they do and they are passionate about learning and getting better.
After the amazing season that we just had, it is clear to me that I have regained sight of the bigger picture. To keep young athletes in this gruelling sport, we must feel good about ourselves first. Then we can teach and share our passion for the sport of swimming in positive ways that create amazing results.
Last season was one of the most successful seasons in recent memory when you take the total number of swims, the total number of improved swims, and do the math. It was the highest improvement percentage that I think I have had since coaching my summer league teams in the 90's. Yet, I let the pressure of winning and scoring points at the big meet get to me. I felt I had had a disappointing season based on my perception of the last meet. That doesn't even make sense because, my kids were awesome at the last meet. For whatever reason, I saw the mistakes, the losses, all the negative parts of the meet, while I had kids swimming best times, breaking team records, and swimming times that were ranked highest in the nation. It took a combination of some great support from my co-coaches, my wife, and my own swim families to finally look back and see all the great things that took place all season.
I knew I wasn't seeing the big picture. So, I started this season by sitting down and thinking. REALLY THINKING. I thought about the BEST seasons that I had as a coach and why those seasons were successful. It seemed the best seasons were a combination of summer league and early career club seasons. That's weird. Aren't I getting better as a coach? I certainly know more and have more experience than when I coached those kids back then. I came to the conclusion that those seasons were the ones that I had no expectations. Thats right....No expectations. No pressure to win. No outside factors to dilute what makes a great coach do his thing. What makes me successful is my passion for teaching kids to be good people and good athletes. I coach to put the passion of swimming and sports in to kids who are willing to work hard to become better athletes and people.
With this enlightened thinking, I set some personal goals for the new season. And looking back, I think I did a great job of following the plan. The most significant goals that I set were self improving goals. The kind of goals that make you a better person. I figured that I needed to get back to that "summer league" mentality where each kid looked forward to the next day and what fun and exciting things they were going to get to do with their friends and coach.
As a summer league coach, I never yelled. As a club coach, I yell a lot. I need to stop yelling so much. As a summer league coach, I never threatened to kick a kid out of practice. As a club coach, I threaten to kick kids out of practice for not working hard or not paying attention. I need to stop threatining kids for any reason. As a summer leage coach, I was never grumpy. As a club coach, I get grumpy sometimes and the kids pay for it and that makes me feel terrible. I need to find a way to love what I do EVERY DAY and feel good about the way I treat my kids. Why was I such a good summer league coach? Because I came to the pool each day with only one expectation...HAVE FUN! We never kept score at meets so there was no pressure to win and the focus was on improvement. My best personal goal for the new season was to "Keep the summer league mentality". The next personal goal that kept me thinking on the positive side of things was to "Never use, IF YOU DON'T, sentences. You know, the kind of sentences that start with, "if you don't", and end in, "I'll kick you out of practice" or something that a child fears. Threatening may work for awhile, but it works through negative chanels that create fear. It is soo much nicer to have kids that work hard, pay attention, and listen to your every word because they love what they do and they are passionate about learning and getting better.
After the amazing season that we just had, it is clear to me that I have regained sight of the bigger picture. To keep young athletes in this gruelling sport, we must feel good about ourselves first. Then we can teach and share our passion for the sport of swimming in positive ways that create amazing results.
Tuesday, January 26, 2010
Peak Performance Week Workout #2
Peak Performance: Ultimate control of your body, mind, and attitude!
Pre-Meet Warmp up
4x200 on 3:30 (Free swim, IM drill, Free Drill, IM swim)
8x50 on 1:00 (Kick down, swim back)
Paddles
16x50 Choice (4 on 1:00, 4 on 50, 4 on 1:00, 4 on 45)
Focus on Turns:
Open turns - Shoulders under water
Flip turns - In fast, out fast, breathe control
Fins
12x25 on 45 (Sprint Underwater Dolphin Kicking)
Hardest Interval Possible
3x3x100
Lane 1 starts at 1:10
Lane 2 starts at 1:20
Lane 3 starts at 1:25
Lane 4 starts at 1:25
Broken set
1xbroken 200 IM
broken 10 seconds at the 50
Relay exchanges
Pre-Meet Warmp up
4x200 on 3:30 (Free swim, IM drill, Free Drill, IM swim)
8x50 on 1:00 (Kick down, swim back)
Paddles
16x50 Choice (4 on 1:00, 4 on 50, 4 on 1:00, 4 on 45)
Focus on Turns:
Open turns - Shoulders under water
Flip turns - In fast, out fast, breathe control
Fins
12x25 on 45 (Sprint Underwater Dolphin Kicking)
Hardest Interval Possible
3x3x100
Lane 1 starts at 1:10
Lane 2 starts at 1:20
Lane 3 starts at 1:25
Lane 4 starts at 1:25
Broken set
1xbroken 200 IM
broken 10 seconds at the 50
Relay exchanges
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