Swimming Canada Swimmer Development Model Skill Inventory

NCCP Fundamentals Coach – Portfolio Resources

SWIMMING CANADA SWIMMER DEVELOPMENT MODEL SKILL INVENTORY

STARTS

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Dive Entry: Dive Entry: Dive Entry: Pencil Jump - arms swing first Pencil Jump – from block, arm swing first Grab Start - Take your marks position Jump or dive Games – from side Jump or dive Game – from block Track Start – Take your mark position Jump + Streamline entry – from side Jump through/over target from block Dive over target (noodle, elastic) Standing Broad Jump – from side Jump + Streamline entry – from block On ‘GO’– Arms, head, legs move in sequence Standing Broad Jumps for distance & height Dive through target noodle(hoop) from block Start commands (whistle, ‘take your mark’) Sitting Dive – hands 1st entry, head down Dive from block + U/W S/L Start + Dive + U/W S/L past 3-4m Kneeling Dive – as sitting dive, feet enter last As above, + 2-3 U/W fly kicks As above with U/W S/L + fly kick to surface Standing Dive – from side, legs shoulder width Breakout: free, breast, fly Backstroke Start Progression: the following activities Backstroke Start Progression: the following activities Backstroke Start: include start command are performed from the wall are performed from the block sequence(whistles) with entry protocol Back glide & U/W S/L 2-3m (with exhale) Back glide + 3-6 U/W fly kicks Pulls up on Command Back push off and arch – from ladder Back push off over noodle at water surface Arms, head, legs push in sequence Back push off & arch – from wall, feet on T Back push off & arch over noodle + U/W S/L Start + underwater streamline Start + U/W H20 S/L + 2-3 Fly Kicks to surface Start + Underwater Streamline + 2-3 Fly Kicks to 1 breakout stroke

NOTE: All entries MUST be practiced in deep water. Any equipment used for activities must be soft. All activities must be carefully supervised.

PLANNING AND MANAGE A GROUP – SNC Swimmer Development Model Skill Inventory

TURNS

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Freestyle: All strokes: All strokes: Front Somersault – over hula hoop/noodle Practice ‘Acquisition’ with swim in from flags Practice ‘Building’ progression and add: Front flip with exhale As above with swim in from mid pool Freestyle with breakout Push off toes on wall at “T” – through hula hoop at Breast with breakout 1m depth Push off + U/W S/L on side Fly with breakout Push off + U/W S/L on side – roll to front Backstroke with breakout Push off + U/W S/L +roll + 2-3 Fly kicks

Backstroke: Front flip Backstroke Count in to wall Backstroke count to ‘flip’ location Push off + U/W S/L on side Push off + U/W S/L on side – roll to back

Push off + U/W S/L + roll + 2-3 Fly kicks

PLANNING AND MANAGE A GROUP – Swimmer Development Model Skill Inventory ©

2011 Swimming Canada – www.swimming.ca NCCP Fundamentals Coach – Portfolio Resources

FREESTYLE STROKE

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Steady flutter kick from hips 10 -12m Swim 15-20m with bilateral breathing pattern Swim 25m with bilateral breathing pattern Vertical Flutter kick Inhale following full exhale U/W Small ‘bite’ of air with full U/W exhale Side Kick: R & L: arm extended, ear on arm Steady kick from hips 6 Beat Kick Align body on the long axis. Body rolls side to side on the long axis Pull finishes past hip Swim: Head steady, eyes forward 10-12m Head aligns with body Recovering arm enters as pulling arm finishes Hand enters in front of shoulder Practice 6 kick switch in S/L lateral position Sculling on Side in front of shoulder Rhythmic breathing pattern: exhale in water Inhale to side, 1 eye in water. No head lift.

BACKSTROKE

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Flutter kick from hips 10 -12m Body roll side to side on the long axis Long axis roll & steady kick - full stroke 25m Head steady, eyes up, ears in water Steady flutter kick from hips Legs straighter on down-kick Tummy, hips and feet at surface Knees under the surface of the water Toes slightly pointed, but relaxed. Arms move alternately Hand entry at 11 and 1 o’clock position Up-kick with slight bend. Toes snap finish ‘Pinkie’ finger first hand entry. Bent elbow to ‘catch’ water after hand entry Arm goes deep (15-20 cm) with bent elbow Hand pushes water toward feet. Hand exits water at Full stroke 15-20m Pull starts slowly, accelerates. A question mark hips. pattern is formed Swim full stroke 10-12m. Exit order of arm: shoulder, elbow, thumb, pinkie finger Recovering arm enters as pulling arm finishes Rhythmic relaxed breathing pattern PLANNING AND MANAGE A GROUP – Swimmer Development Model Skill Inventory ©

2011 Swimming Canada – www.swimming.ca NCCP Fundamentals Coach – Portfolio Resources

BREASTSTROKE

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Proper sculling technique Pull, breathe, kick, glide sequence 10-12m Co-ordinated stroke with glide 25m Small size scull arm action Legs and arms are symmetrical Exhale complete before head lift Walk doing scull breaststroke arm action Heels to butt. No knees under belly Breath taken when body is at highest point Frog-like kicking front and back with board Toes point in opposite directions before thrust One breath per arm cycle Complete kick then glide before next kick Arms sweep out to form Y Rocker action at hips. Body coils & uncoils Body position at or near surface Arms sweep in & back Head rises and falls with undulation Face in the water to exhale. Hands, forearms & elbows move together under Propulsive kick with legs and toes touching to finish shoulders Arms extend forward together

BUTTERFLY

Acquisition Building Consolidation STRIVE TO DEVELOP GOOD BASIC SKILLS STRIVE TO DEVELOP CONSISTENCY STRIVE TO DEVELOP EFFICIENCY

Dolphin kick originates from tummy Symmetrical arms enter overhead inside shoulder Butterfly, breathing every 2 strokes. Breathe in, chin line at surface as arms pull toward belly button. Exhale under water. Legs are parallel Pull in question mark pattern, recover arms under 2 Kicks per stroke. 1St kick as hand enter. 2nd kick as surface toward belly button hands exit. Dolphin Kick: vertical, front and back, R& L side. Arms exit at hips then return to the front, over the Arms recover relaxed, close to surface. Elbow exits Relaxed knees: not rigid or bent water water first. Use fins to develop feel of rhythm 3-4 full strokes with fins. 2-3 strokes no fins Hip sink as feet rise. Feet rise as hips sink. Dolphin dives, straight arms, 1 breath 1 Arm butterfly, with breathing Continuous undulation. Buttocks Break surface Sculling, arms in front of shoulders Build distance without stroke failure.

2011 Swimming Canada – www.swimming.ca