As another new year begins, swimmers are busily preparing for big meets in the short course season. In Pennsylvania and many other states, it is also high school swim season so families are on go! While it might be tough to fit one more thing into your schedule, consider that this is a great time to take a technique lesson and do some tweaking on starts and turns. Given short course requires more turning, it can make or break a decent swim. In practice sessions, swimmers have to swim in circle format making it challenging to really focus on target turns. Even with specific turn practice, it never seems enough to get it right under pressure. This is where a private lesson can really help you to break down the mechanics and rebuild the turn for conciseness and speed.
It is not uncommon for parents to call us regarding lessons to improve technique for their club swimmer. Private lessons do add expense to the process of developing an athlete, but the results can be seen in not only skill improvement but also in many other areas both tangible and intangible. Tennis players, golfers, cyclists, and athletes in various other individual and team type sports depend on private coaching to refine skills, improve fitness, change up strategy, and take them to the next level of performance. The inherent nature of swim clubs and number of athletes per coach makes it difficult to provide individual attention to all swimmers. At times, it is the gifted or elite athletes that gain the most attention during practices. This leaves other swimmers missing out on what could be the potential for a future in the sport beyond club or high school. What can a private lesson do for your swimmer? Well, for starters, it gives them an opportunity to communicate with a technical coach about what they need and want to work on with no pressure to do sets or have peers looking on. In addition to the skill components, private coaching can help a swimmer overcome a plateau, develop better race strategy, discover their strengths within the sport, and become mentally and physically engaged in the process of change so they can better apply this during practices and competition. Most importantly, it offers confidence boosting and the athlete gains self belief from the experience. This can amplify performance in swimming as well as other pursuits in life.
To excel at the highest level - or any level, really - you need to believe in yourself, and hands down, one of the biggest contributors to my self-confidence has been private coaching.
~Stephen Curry, 2014-15 NBA Most Valuable Player
With the summer season ending and the start of a new school year, there are many schedule changes and challenges and it is typical to put swimming lessons on hold for next spring or summer. However, even good swimmers regress without regular practice and new swimmers will lose skill and endurance without regular skills reinforcement. Keep your child or teen swimming at least two or three times per week to maintain fitness in the pool throughout the school year and try to fit one lesson in each week to continue progressing skills learned in the summer months.
Are you swimming aimless laps without a real plan or purpose? This can lead to poor technique and little improvement in conditioning. When you head for the pool, make a plan for your workout. Drills for stroke improvement can not only make you faster, but also makes workouts more interesting and can benefit your muscles and joints with the variety of different planes of motion and different strokes. Add interval training to challenge your aerobic and anaerobic systems for improving speed. Workout with a group so you can be challenged by swimming with a goal and with better swimmers. Try using various types of equipment if you haven't already such as paddles, fins, or pull buoys. Any or all of these methods will keep you charged up about your swimming!
Even non-swimmers can achieve good fitness results exercising in the pool. So, you say you’re not a swimmer but you like the water. Why not try some aquatic exercise! You don’t even have to get your face wet. Vertical versus horizontal positioned exercise in water can reduce the gravity effects of impact by up to 50% in chest deep water and the resistance of moving through water helps strengthen your muscles. When we move through water, it is sort of like moving through honey. If you add equipment such as hand paddles, water bells, or foam noodles you can increase the resistance further and build strength. Adding fins helps with kicking better and also improves strength and endurance in the core and legs. The pressure water exerts on your body – what we call “hydrostatic pressure” – increases circulation and is great for people coming off of injuries or those who have a tendency to retain fluids in the lower extremities. Stretching is easier in water because the reduced gravity helps the joint spaces to expand. Buoyancy assists motions that will increase stretch, as when you are lifting the leg to increase hamstrings flexibility. The water is a fantastic fitness resource for everyone.
Learning involves changes in behavior that result from practice or experience. A professionally qualified swim instructor is able to make this process work best by focusing on factors that influence skill accomplishment. These factors include: fear of water, setting goals, feedback and practice, motivation, and success and fun!
Fear of water and anxiety can lessen a participant’s ability to learn. Many new swimmers will be apprehensive and for good reason. It is not unusual for students to feel out of control in the water and with a new instructor. Fearful students may exhibit behaviors that a seasoned instructor can respond to in a way that helps them work through this and establish trust for their instructor. It takes several lessons to build trust and to help the student realize that you will work at their pace and comfort level. This is why it is important to plan on taking several lessons and be patient with the process.
Goal setting helps students to focus especially during periods of learning difficult skills. It also helps shape their motivation. Helping the student to establish goals and value for learning to swim gives purpose and direction to practice time. Participants need both short term, and long term goals. Short term goals may be something that a person can achieve by the end of a given lesson, or the end of a week. To change or improve performance, participants must first understand the goal of each skill and each lesson. For younger children, the goals are to develop foundational skills, respect for the water, and learn safety practices. As students progress, goals become more finite. With the more competitive swim athlete, the goal may be to refine technique in all strokes and turns to achieve qualifying times for event(s). In the case of a tri-athlete, swimming may be the weak link to overall achievement so improving freestyle will be the key goal. Long term goals might take several weeks, months, or even years. These are met as the person successfully achieves a series of short term goals. The purpose of long term goal setting is to motivate the student by helping them see a benefit to success in swimming – for example: going to a swim birthday party and being able to play in the deep end, becoming a lifeguard, or competing and winning a swimming event or triathlon.
Giving positive and specific feedback to the student of swimming is very important in gaining their trust and confidence in the learning process. Quality feedback requires careful communication about the skill and performance and it has to be honest. While it is helpful to say a student did a good job, it more valuable to say why or what exactly they did well or what they need to correct. When a student receives honest and specific feedback indicating they have reached a goal, it helps them to trust their instructor and boosts motivation and enthusiasm to continue to improve.
Motivation built on successful accomplishments is valuable to encouraging more practice which leads to more success. Finding what works to motivate a student is more of an art than a science. Motivation is an internal drive that keeps people moving toward a goal. This is essential to the achievement of goals in swimming and establishes the discipline to succeed in both sport and life!
Summer is here and water activities are part of the fun of warmer longer days and vacations at the beach or lake. Learning to swim is the best way to be safe around water. Children and adults will benefit from understanding safe water practices and survival skills should it become necessary. Be sure to use the proper fitting U.S. Coast Guard approved personal flotation devices (PFD's) in all open water sports and activities. Whether boating, water skiing, or paddle boarding, a PFD is necessary equipment.
In summer months, electrical storms occur frequently so be alert. At the first sound of thunder or sighting of lighting, get out of the water and move to a building. Wait 30 minutes after the last sounds or sightings to re-enter the water and always wait for lifeguards to give the OK when they are supervising the beach, lake, or pool area..
In addition, test your child's abilities if they haven't been taking swim lessons all year, since most children regress in endurance and skill through the winter months. If in doubt, be sure to get some swim lessons with a qualified instructor to prepare them for pool time and vacations this summer.
While obesity has greatly risen among Americans and significantly in young people, the sport of swimming may well be the secret to wellness and an activity that can keep all individuals healthy and fit into old age. If you have ever spent much time around a lap pool, you will note that many seniors swim daily and maintain a great sense of overall well being, healthy body weight, strength and flexibility, along with a youthful spirit. Those that swim regularly will testify that “we can't live without it” as it provides amazingly positive mind-body and physiological benefits. Some will even tell you it is a spiritual time for them to meditate amidst endless laps.
Swimming...we all would agree is a vital skill in preventing drowning which is one of the leading causes of death in young children. However, what you may not know is that Swimming is the fastest growing sport for young people and an activity that promotes healthy lifestyles and relationships among parents and their children, coaches, peers, and even competitors. According to the most recent statistics by USA Swimming,
Membership in USA Swimming has topped 400,000; more than 350,000 of whom are athlete members, with an additional 18,000 coach members and 2,800 member clubs. This represents 46% growth in the past 10 years. The retention rate is 75%, and for athletes age 13 and older the retention rate increases to more than 90%. In today’s youth sport marketplace these are eye-popping positive numbers.
These statistics are hopeful signs that young people are active. Join the growing numbers. Invest in your children's wellness future and your own by learning to swim with a qualified instructor. Once you are swimming well, you will discover the benefits for yourself. It is one of the best health, wellness, and safety returns for your investment.
CLIMB, SWING, JUMP, THROW, REACH AND HANG…ever watch young children play in a playground equipped with ladders, slides, rings, bars, and chutes! All this fun is really about exploration and growing…growing in agility, coordination, endurance and STRENGTH. So why is it that there are still doubts about resistance training for children? Why do few sports programs offer young athletes a quality resistance training experience and why is childhood obesity in epidemic levels in the United States? Well, for year’s people believed that strength training would negatively impact growth.
Two of the most common misconceptions are that strength training may stunt the growth of children and that children should not lift weights until they are 12 years old. There is simply no evidence to support either of these statements. In fact, all of the major fitness and medical organizations in the U.S. recommend strength training for youth, assuming that basic guidelines are adhered to and that appropriate leadership is present. And about the question of age, children can begin to train with weights as soon as they are able to accept and follow directions—usually around the age of seven or eight.” (Strength Training for Kids: A Guide for Parents and Teachers, American Council on Exercise Fit Facts)
Still, some coaches…and parents believe that strength training for children is unsafe. So to get them in shape for sports, they prescribe calisthenics. But most young children have difficulty performing push-ups, dips, pull-ups and even sit-ups correctly or repetitively. Actually, a well designed moderate resistance training program provides a means for building specific strength in muscle groups that can improve kids’ ability to perform calisthenics and protect the joints from injury. In fact, the American College of Sports Medicine states that fifty percent of pre-adolescent sports injuries could be prevented, in large part, by enrolling kids in youth strength and conditioning programs (ACSM l993)