from Eric Kramer of Ottawa, Canada, by way of WAFSU.org 

Age Group Swimming Success: Insights from an Experienced, Canadian Coach

Coaching Insights and Swimming Fundamentals

Dive into expert insights on swimming techniques and coaching strategies. 

In our previous editions, we explored foundational principles that enhance swimming performance. In this edition, we'll continue our journey with insights from a seasoned coach who has worked with Olympians and Paralympians alike.

The Journey of a Coach Eric Kramer

Our featured speaker has an impressive background:

• Olympian: Bronze medalist in 1988, Korea.
• Paralympian: Coached multiple Paralympians, including two in Tokyo 2020.
• Diverse Experience: Worked with swimmers of all ages and abilities, including those with disabilities.

Key Coaching Philosophy

The coach emphasizes the importance of respecting each swimmer's unique challenges. Working with athletes with disabilities has refined their teaching approach, making it simpler and more effective for all swimmers.

Teaching Swimming: The Core Steps

The coach outlines three fundamental steps for teaching swimming, applicable to all levels:

1. Body Position
   • Aim for a flat position on the water's surface.
   • Use floats to help beginners understand buoyancy and body alignment.
2. Breathing Techniques
   • Breathing is crucial for maintaining rhythm and tempo in swimming.
   • Encourage swimmers to exhale fully underwater and inhale quickly when their head is above water.
   • Introduce "bobbing" exercises to practice breathing in and out effectively.
3. Leg Utilization
   • Focus on kicking techniques to maintain proper body position.
   • Emphasize that kicks should originate from the hips, avoiding knee bending.

Progression of Skills

The coach suggests a structured progression for teaching swimming skills:

• Floating: Start with floating exercises to build comfort in the water.
• Kicking: Implement kicking drills, ensuring swimmers can move forward effectively.
• Adding Arms: Gradually introduce arm movements, reinforcing the connection between kicking and arm strokes.

Stroke-Specific Techniques

Freestyle and Backstroke

• Freestyle: Focus on a strong pull pattern, using drills like one-arm strokes to emphasize breathing timing.
• Backstroke: Teach swimmers to maintain a straight body position while kicking, ensuring their hips remain near the surface.

Breaststroke

• Start with leg movements before introducing arm techniques.
• Utilize simple mantras to help swimmers remember key movements: "flex, push, squeeze."

Butterfly

• Break down the stroke into manageable components, focusing on the kick and arm recovery.
• Use drills that isolate arm movements to improve timing and rhythm.

Emphasizing Play and Fast Movements

The coach highlights the importance of play in children's development:

• Sprinting: Encourage young swimmers to sprint short distances after warm-ups to engage fast-twitch muscles.
• Playful Activities: Remind parents and coaches of the value of play, like tag, which naturally develops speed and agility in children.

Balancing Technique and Fun

• High Tempo: For strokes like backstroke, emphasize high tempo rather than slow movements to keep swimmers engaged.
• Visual Learning: Use technology, like filming swimmers and reviewing footage, to enhance understanding and technique.
• Picture Words: Simplify explanations using relatable terms to help children grasp concepts better.

Building Confidence and Ownership

The coach underscores the importance of empowering young athletes:

• Encourage Communication: Foster an environment where swimmers feel comfortable discussing their thoughts and techniques.
• Promote Independence: Allow swimmers to take ownership of their learning, which builds confidence and fosters a love for the sport.

Conclusion

Incorporating these insights into your coaching can significantly enhance the learning experience for swimmers of all ages and abilities. Remember, the foundation of swimming lies in mastering body position, breathing, and leg movements. Additionally, fostering a playful environment and encouraging independence can lead to more engaged and confident swimmers.

Stay tuned for our next edition, where we’ll delve deeper into advanced techniques and coaching strategies!

Thank you for being part of our community dedicated to improving swimming skills and coaching excellence.

Part 2 video timeline

00:13 - 10:18

• The document outlines a 26-week macro cycle for the National Coaching Certification Program in Canada, developed in 2007-2008.
• It targets swimmers aged 11-15, emphasizing developmental differences between boys and girls.
• Includes structured training phases: preparation, competition, and recovery, with specific focus on skill development.
• Highlights the importance of gradual progression to prevent burnout and maintain athlete engagement.
• Discusses the significance of heart rate management and appropriate training intensity for young athletes.
• Stresses the need for creativity in training to enhance skills rather than just endurance.
• Provides guidelines for managing competition sessions and recovery strategies.

10:01 - 20:05

• Coaches often overtrain young athletes, hindering their long-term development.
• A specific document can aid coaches in explaining the importance of patience and proper progression in athletic training.
• Speed development is crucial for children aged 8-11, focusing on sprints of 10 seconds or less.
• Speed work should be incorporated into training, avoiding overtraining similar to that of racehorses.
• Pure speed training requires rest; speed endurance occurs at the end of practice.
• Coaches must adapt training plans based on individual growth and maturity changes in athletes aged 11-15.
• Understanding recovery times for different types of training is essential for effective coaching.
• The document provides guidelines for creating seasonal and weekly training plans.

19:58 - 29:59

• Document provides a framework for creating a weekly swimming training plan.
• Emphasizes understanding athletes' developmental stages, particularly before and during puberty.
• Highlights the importance of work-to-rest ratios for effective recovery.
• Encourages patience and careful observation in training.
• Offers sample workouts for different preparation phases (general, specific, competition).
• Advises on maintaining a minimum distance (e.g., 3,000 meters) in training leading up to competitions for optimal performance.
• Stresses the need for recovery post-competition, incorporating skill-focused sessions.
• Suggests structuring workouts with preparatory, main, and cool-down phases.
• Includes an example of an 8-week progression plan adaptable for various age groups and skill levels.

29:51 - 39:51

• Focus on progressive training for swimming strokes (butterfly, backstroke, breaststroke).
• Use a structured weekly progression to build athletes' skills and confidence.
• Incorporate stroke count to improve efficiency and kicking technique.
• Emphasize the importance of recovery in workout plans for better performance.
• Encourage creativity in training sessions to maintain athlete engagement.
• Highlight the significance of technique and body position for long-term swimming success.
• Recognize that not all athletes will reach elite levels, but skill development is essential for all.
• Utilize provided documents for structured practice and assessment of athletes' progress.

39:42 - 47:43

• Emphasizes the importance of core work for swimmers, as swimming involves water resistance.
• Advocates for gradual training progression, increasing distance each week to build strength.
• Highlights the need for mental training, including goal setting and emotional control.
• Warns against the pressure athletes may feel after successful performances, which can lead to anxiety and loss of enjoyment.
• Encourages coaches to help athletes refocus on process rather than outcomes to maintain motivation and fun.
• Mentions the significance of considering parental expectations in athletes' training experiences.
• Offers resources for mental preparation and training strategies for coaches.