Analyze Performance - Starts & Turns Reference Guide

Home , Streamline (swimming), Swimming stroke

BACKSTROKE STARTS – Descriptions & Metaphors

Preparation - Descriptions Metaphors

On whistle, enter water, grab blocks, arms relaxed, Hanging off a tree eyes look at wall Coil up On ‘take your marks” flex arms and move hips up to relaxed sitting 90 degree angle

Reaction – Descriptions Metaphors

Movement sequence at signal is torso, arms, legs Snap, crackle, pop

Acceleration – Descriptions Metaphors

Hands push block away Rip Throw head and torso back Explode or spring back, Victory arm pump Throw arms out and around, meet for streamline Slice & stack hands like a pancake

Flight – Descriptions Metaphors

Body arches up an out into the air Make a rainbow Arms swing round or slightly overhead to get into Swing & stick streamline Body as a spear Rigid core Jump off wall, both feet kick a soccer ball, kick air Legs press against wall, toes point and kick upward

Entry – Descriptions Metaphors

Entry sequence: Fingertips, head, hips, toes Backwards streamline down a rabbit hole Head is back, hips are high Sliding down backwards on a slide Toes pointed & give a kick upward to ceiling Laser toes attacking the block then the ceiling Hands ‘steer’ streamlined body Thumb lock hands are your steering wheel

Page | 5. 1.2 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

BACKSTROKE STARTS – Challenges, Root Causes & Fixes

Preparation – Common Challenges Root Causes Fixes

Difficulty reaching bar Swimmer too small for size of block Swimmer may grab pool edge or move feet higher

Reaction – Common Challenges Root Causes Fixes

Feet slipping down wall Feet not placed well on wall Have swimmers ‘spread toes’ to grip, or stagger feet

Body drops back down, instead of up & back Legs not activated to keep hips up

Acceleration – Common Challenges Root Causes Fixes

Letting go of block with no power in arms No flexion/tension to create power Break down start to just the pull up (reaction) and then just ‘jump’ up to see if they can activate arms Eyes continue to look at block, head Practice on dryland first not tilted back

Flight – Common Challenges Root Causes Fixes

Hips drag through water, body is not straight Swimmer hasn’t pushed hips high or As above but to a ‘sit jump’ then progress to back starts had enough power in legs with a noodle they have to go over

Entry – Common Challenges Root Causes Fixes

Head is up, hands are apart and feet may Can’t see where they are going so Watch their hands go back into entry to fix head and drag through the water ‘sit’ more in the dive hold hand over water to provide visual cue of where feet are to ‘kick’ at the end

Page | 5.1.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS

TRACK STARTS – Descriptions & Metaphors

Preparation – Descriptions Metaphors

One foot forward at front edge of block, other behind Like sprint runners, front toes like fingers ‘holding’ Front leg relaxed, back leg bent-balancing on ball of block foot Same line as wall Arms hanging down and gripping front edge of block Watching hands Head down, eyes look down

Reaction – Descriptions Metaphors

Movement sequence: Hips, head, legs & arms Pop, move out Back & neck extend forward, head aimed to water Power out Push back on block with hands simultaneously with rear foot drive

Acceleration – Descriptions Metaphors

Arms thrown forward, under and out Reach. Throw your arms to the other end of the pool. Explode with rear leg, then drive with front leg Explode, power

Flight – Descriptions Metaphors

Body parallel then angled to water surface to entry Out and down Head & spine in line, moving forward Like a plane Arms align head & torso – rigid core Like a spear, in streamline position

Entry – Descriptions Metaphors

Sequence of entry, arms, head, torso, hips, legs Like a hand going into a glove Head in neutral position, locked in arms at entry Straight as an arrow Feet together, toes pointed Like a rudder of a boat, hands will lead the way. Hands ‘steer’ streamlined body

Page | 5. 2.2 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

TRACK START – Challenges, Root Causes & Fixes

Preparation – Common Challenges Root Causes Fixes

Unbalanced on block Feet might not be placed far enough Progression from side to blocks

Eyes looking forward apart or may have straight knees Proper placement of feet with bent knees

Reaction – Common Challenges Root Causes Fixes

Have initiated movement upwards instead Have let go of the block and lifted Keep eyes directed downward (cue look at big toe) and of forward head upwards direct swimmer to push against the block with hands to being forward movement

Acceleration – Common Challenges Root Causes Fixes

Arms do not reach full extension May not have pushed hard enough Provide a visual cue on the bottom of pool to help with the legs to generate enough ‘point’ their hands/arms in the right direction

force and fallen in too soon

Flight – Common Challenges Root Causes Fixes

Knees bent and legs not higher than hips or Not enough force generated from Various jumping exercises on land & side of pool first one leg stays higher than other, not together the legs, or one leg pushes harder Then try holding a soft noodle for them to dive over as a

than the other leg guide

Entry – Common Challenges Root Causes Fixes

Body not on proper angle (too flat) Not enough force off block (legs) Provide visual cue of where you want the swimmers Head up and hands may be apart Looking up not down, hands not in entry point to be and remind of locked hand position locked streamline position

Page | 5.2.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS

GRAB STARTS – Descriptions & Metaphors

Preparation – Descriptions Metaphors

Both feet forward with toes curled over edge of block, Snap. Grip the block with toes like an eagle grabbing shoulder width apart the branch of a tree. Fingers grasp block between toes Fold down. Head down, butt up. Look between your Head down and eyes looking back legs. Knees slightly bent

Reaction – Descriptions Metaphors

Arm/back muscle flexion & draw hips forward Crackle Legs flex and contribute to drive moving centre of Move out mass forward Movement sequence: Torso, arms, legs

Acceleration – Descriptions Metaphors

Throw arms forward after tension & flexion Pop, explode Streamline with head hidden by arms Squeeze Arms and head in line with body to direct all forces in linear direction

Flight - Descriptions Metaphors

Body parallel then angled to water surface to entry Jump Head and spine in line, moving forward Like a plane Arms align head & torso – rigid core Like a spear

Entry - Descriptions Metaphors

Sequence of entry, arms, head, torso, hips, legs Dive into hole Head in neutral position, locked in arms at entry Poke a hole in the water with fingertips then slide Feet together, toes pointed body through Hands direct streamline Straight as an arrow Like a rudder of a boat, hands will lead the way.

Page | 5. 3.2 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

GRAB START – Challenges, Root Causes & Fixes

Preparation – Common Challenges Root Causes Fixes

Unbalanced on block Feet might not be placed far Proper placement of feet with bent knees Eyes looking forward enough apart or may have locked No slip grip, cuing of foot placement at shoulder width

knees/straight legs apart

Progress from side of pool to starting block

Reaction – Common Challenges Root Causes Fixes

Have initiated movement upwards instead of Have let go of the block and lifted Keep eyes directed downward and direct swimmer to forward head upwards push against the block with hands to being forward

movement

Acceleration – Common Challenges Root Causes Fixes

Arms do not reach full extension May not have pushed hard enough Provide a visual cue on the bottom of pool to help with the legs to generate enough ‘point’ their hands/arms in the right direction

force and fallen in too soon

Flight – Common Challenges Root Causes Fixes

Knees bent and legs not higher than hips Not enough force generated from Various jumping exercises on land & side of pool first the legs Then try holding a soft noodle for them to dive over as a

guide

Entry – Common Challenges Root Causes Fixes

locked streamline position

Page | 5.3.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS

BUTTERFLY TURNS – Descriptions & Metaphors

Approach - Descriptions Metaphors

Stretched out, straight arms, not locked Long, tall Eyes down Hide your head Hips at surface Bum up! Simultaneous two-hand touch “T T” Touch together!

Turn - Descriptions Metaphors

Knees & feet slide under stomach as Slide along a shallow imaginary glass bottom one hand leaves wall, elbow pulls straight back Starting a lawn mower underwater Elbow someone, then shoot (all in fun mind you!) As feet plant on wall, 2nd hand brushes past head Fashion model, brush your hair with hand comb with elbow pointing to surface Cover eyes from bright sun! Hands meet overhead ready to streamline Catch, slap or glue hands Goal: have heels, hips, head & hands in same line Lying down on the floor

Push Off - Descriptions Metaphors

Hand over hand with top thumb wrapping around Lock hands bottom hand for tight arm streamlined push-off Squeeze ears/head Eyes directed to bottom, head locked in arms Look for pennies! Push-off slightly on side over to stomach at full Log roll, torpedo, blast extension when feet leave the wall

Glide – Descriptions Metaphors

Streamlined Long strong dolphin! Feet together for dolphin kicking Whale tail

Transition - Descriptions Metaphors Metaphor Hands start first swimming stroke as head breaks Blast out! surface of water Break out! Fly out!

BUTTERFLY TURNS – Challenges, Root Causes & Fixes

Approach – Common Challenges Root Causes Fixes Misjudged timing into wall Lack of experience of timing touch Use the T on bottom or ‘flag area’ to count strokes to Hips and feet too low Fatigue (swimmer not ready for a 50 fly) help to shorten/lengthen strokes prior to touch One-handed touches Lack of up-kick on stroke, tired 4H – High head, hips, heels as you touch! Wanting to turn too quickly Eyes directed to wall in order to see hands touch

Turn – Common Challenges Root Causes Fixes Swivelling like a spinning top, vs. a car tire Both hands leaving wall at the same On deck practice ‘karate’ move (arm back), break it Feet planted too low on wall time and swing together to same side down to parts while standing in shallow water Legs too low in the approach and a Practice going from front float (mid-pool) and pull lack of tuck during turning action arms/legs in at same time, to feel backspin

Push Off – Common Challenges Root Causes Fixes Hands slide apart as they push-off Hands stacked too lightly Show strength of the thumb lock on deck or standing Arms bent (‘ploughing’ on push-off) Loose streamline in shallow water, will also help straighten arms Eyes looking forward, lifting head up Inefficient streamline Place visual cues along bottom to keep head down Pushing off at the surface, lack of depth Feet planted too low on wall or perhaps Pulling knees into body for tight tuck, helps feet get not enough air taken in during turn higher on the wall –aim feet for ‘T’ mark

Glide – Common Challenges Root Causes Fixes Hands apart and/or arms bent Hands not locked for streamline Thumb lock as above Feet not kicking together, flutter kicks Feet too far apart, used to flutter kick Remind kids to touch big toes before they start kick Gliding at the surface, vs. underwater glide, Feet placement on wall (lack of tuck) & Practice just push-offs, outside of a set so fatigue which shortens distance glide is held no slight chest press to hold glide doesn’t affect distance for glide

Transition – Common Challenges Root Causes Fixes Keeping enough speed up into first stroke May be too deep or trying to do too Limit number of kicks off wall & try to do first stroke many kicks off wall with no breath, to keep a low profile into first stroke Body position too vertical – difficult to get May be looking forward & lifting head Work on push-off angle and glide outside of a set to arms out of the water or pushed off too deep help concentrate on this first breakout stroke

Page | 5.4.3 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

BACKSTROKE TURNS – Descriptions & Metaphors

Approach - Descriptions Metaphors

Correct strokes counted so that last recovery arm #, #, # over-pull crosses over body onto stomach for free pull into turn Hide your head/bury your head as the last back pull is taken below surface “Just keep pulling” (... if they‟ve seen Finding Nemo!) Free pulling arm must continues to pull under body (as chin tucks) ready for turn

Turn - Descriptions Metaphors

One dolphin kick allowed as thighs coil into body Make a ball…fast! Toes point as they leave water and go towards wall Fast feet (pointing toes helps do this) The last pulling arm continues down & pull back, until “Just keep pulling!” it meets the trailing arm, ready for streamline Bum at 12 o‟clock, head at 6 o‟clock Turn is oval shaped somersault. Iron arms, catch, slap or glue hands (not bending to Feet plant on wall below the surface, at least 20-30 the sides, but straight back towards other wall) cm down the wall Feet at or above T, knees bent at 90 degrees Goal: have heels, hips, head & hands in same line Feel like lying down on the floor

Push Off – Descriptions Metaphors

Hand over hand with bottom thumb wrapped around Lock hands top hand for tight streamlined push-off Squeeze ears/head Eyes directed to ceiling, head locked in arms Log roll, torpedo, blast Push-off on back, legs at full extension when feet leave the wall

Glide – Descriptions Metaphors

Streamlined Long strong dolphin! Feet together for dolphin kicking (3-4 kicks)

Transition – Descriptions Metaphors

Shift to flutter kick and slightly roll to the side for first Blast out! arm pull just as head is reaching surface Break out! Press first arm down into first pull and power into first Start the motor! stroke Tilt „n kick!

BACKSTROKE TURNS – Challenges, Root Causes & Fixes

Approach – Common Challenges Root Causes Fixes Turn too early & either glides to wall or adds Not knowing stroke count to wall or Coach to put board over incoming swimmer (either an extra free stroke (illegal!) being afraid of hitting the wall on deck or in water) to cue when last stroke should Turn too close to wall-lose speed for rotation As above be initiated, swimmers to count strokes Looks for wall – excessive head movements As above Suggest they look for other cues on ceiling to know when they will be approaching flags

Turn – Common Challenges Root Causes Fixes Difficulties rotating straight over Uncomfortable being upside down or Practice handstands, somersaults in mid pool and Arms flail/scull out to the side dropping one shoulder lower then on to wall Feet planting too high or too low on wall Arms trying to maintain the speed of Have partner/coach behind them holding arms in rotation proper position as they do their turns Not knowing position of body in rotation Break it down-place feet on wall and swimmer to sink down until torso is parallel to bottom

Push Off – Common Challenges Root Causes Fixes Hands slide apart as they push-off Hands stacked too lightly Review thumb lock Arms bent (‘plowing’ on push-off) Not locking elbows on streamline Standing vertically, lock arms, hold & push-off Eyes looking to toes, head not in streamline May not blowing air out through nose Breath control drills, various upside down positions Pushing off at the surface, lack of depth Not knowing position of body in rotation Breaking it down – as above (Turn-last point)

Glide – Common Challenges Root Causes Fixes Not parallel to surface of water - either too Incorrect feet placement on wall Work only on push-off/glide segment to help shallow or too deep Not enough air taken in on turn or swimmer self discover best position Unable to stay underwater on back (at all or unable to blow air out of nose properly Uncomfortable being on back underwater-add only briefly) when on back breathing drills to improve this

Transition – Common Challenges Root Causes Fixes Breakout into first stoke on too much of an Not parallel to bottom of pool on glide Work on push & glides to help them feel/see when incline or too deep and trying to get up for air the surface is approaching Still underwater upon taking first ‘stroke’ Being too deep on push-off / glide Ensure proper feet placement on push-off

Page | 5.5.3 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

BREASTSTROKE TURNS – Descriptions & Metaphors

Approach – Descriptions Metaphors

Stretched out Long, tall Eyes down Hide your head Hips at surface Bum up! Simultaneous two-hand touch “T T” = Touch together!

Turn – Descriptions Metaphors

Knees & feet point as they slide under stomach Slide along a shallow imaginary glass bottom One hand leaves wall, elbow pulls straight back Starting a lawn mower underwater, then hand shoots out to far wall Elbow someone, then shoot (all in fun mind you!) As feet plant on wall, 2nd hand brushes past head Fashion model, brush your hair with hand comb with elbow pointing to surface Cover eyes from bright sun! Hands meet overhead ready to streamline Catch, slap or glue hands Goal: have heels, hips, head & hands in same line

Push Off – Descriptions Metaphors

Glide – Descriptions Metaphors

Streamlined - feet together and still, eyes down and Long & strong glide in a slightly downhill position (press on chest to Slide down hill get depth) for 2-3 seconds “Glide – 2 – 3 – Pull – 2 – 3” Out-sweep of arms initiated prior to dolphin kick Around & down Pullout: scull outward, then with elbows high arms Pull out of a hole and push out! hold 90o bend, fingers angled to bottom, pull around Sneaky hands until elbows „hit‟ body, push hard back towards feet– Snake „em up! dolphin kick added during pull Thumbs unlock chin/head to look up during kick Glide for 2-3 seconds after pull, bring hands under Explode (the kick) body as heels coil back to body, then kick back as the Shoot out of cannon arms shoot forward into a streamline Drive, power, missile shot

Transition – Descriptions Metaphors

Hands start first swimming stroke as head breaks Pop out of water surface of water Explode, power, Up „n out!

BREASTSTROKE TURNS – Challenges, Root Causes & Fixes

Approach – Common Challenges Root Causes Fixes Misjudged timing into wall Lack of experience on timing touch Use the T on bottom or ‘flag area’ to count strokes Hips and feet too low –Use 1500 counters at 2 – to help to help to shorten/lengthen strokes prior to touch One-handed touches remind swimmers as they approach the 4H – High head, hips, heels as you touch! wall! Eyes directed to wall in order to see hands touch

Turn – Common Challenges Root Causes Fixes Swivelling like a spinning top, vs. a car tire Both hands leaving wall at the same On deck practice ‘karate’ move (arm back), break it Feet planted too low on wall time and swing together to same side down to parts while standing in shallow water Legs too low in the approach and a lack Practice going from front float (mid-pool) and pull of tuck during turning action arms/legs in at same time, to feel backspin

Push Off – Common Challenges Root Causes Fixes Hands slide apart as they push-off Hands stacked too lightly Review thumb & elbow lock from above Arms bent (ploughing’ on push-off) Loose streamline Place visual cues along bottom to keep head down Eyes looking forward, lifting head up Inefficient streamline Pulling knees into body for tight tuck, helps feet get Pushing off at the surface, lack of depth Feet planted too low on wall higher on the wall – aim feet for ‘T’ mark Feet apart / Feet flutter kicking Accustomed to flutter kick off wall Remind to touch big toes together

Glide – Common Challenges Root Causes Fixes Going through pullout too quickly Afraid of losing air or lack of knowing Ensure breath is taken at turn & review timing of Hands recovering back to front too deeply – timing of each part exhalation (hold breath on glide, exhale on pullout) slows down glide Straight arm pullout and leaving arms & put visual cues on bottom to guide through pullout Pulling knees up into stomach to start too straight Keep hands close to body, (i.e. doing up a zipper) Think big kick to get to surface Encourage smaller kicks, and heels up to kick 1st

Transition – Common Challenges Root Causes Fixes Too shallow & feet kick air as they head into Straight arm pullout created lift, head Review pullout arm pattern, look for proper feet first swimming stroke was up in streamline or feet low on wall placement & provide visual cues on bottom of pool Too deep to start first swimming stroke Feet placement too high on wall, or Work only on push-off/glide segment to help (head must clear surface on the out-sweep) swimmer aiming to go deep swimmer sense when they near the surface

Page | 5.6.3 ANALYZE PERFORMANCE – STARTS & TURNS

Analyze Performance - Starts & Turns Reference Guide

FREESTYLE TURNS – Descriptions & Metaphors

Approach – Descriptions Metaphors

Last breath taken prior to last stroke into wall Slide into “T” Last free pull initiated far enough from wall to allow Hide your head/bury your head legs room to come over and plant

Turn – Descriptions Metaphors

One dolphin kick allowed as thighs coil into body Make a ball…fast! Toes point as they leave water and go towards wall Fast feet (pointing toes helps do this) The last pulling arm continues to pull back, until it “Just keep pulling!” meets the trailing arm, ready for streamline Iron arms, catch, slap or glue hands (not bending to Feet plant on wall below the surface at least 20cm or the sides, but straight back towards other wall) more down the wall Feet meet T Goal: have heels, hips, head & hands in same line Lying down on the floor

Push Off – Descriptions Metaphors

Hand over hand with bottom thumb wrapped around Make a ball…fast! top hand for tight streamlined push-off Fast feet (pointing toes helps do this) Eyes directed to ceiling, head locked in arms “Just keep pulling!” Push-off slightly on back and roll over to side while Iron arms, catch, slap or glue hands (not bending to feet are still on wall the sides, but straight back towards other wall) As the feet leave the wall continue roll over to front Feet meet T Feels like lying down on the floor, back parallel to bottom

Glide – Descriptions Metaphors

Streamlined Lock hands, turtle shell Feet together for dolphin kicking (3-4 kicks) Squeeze ears/head Look for pennies! Log roll, torpedo, blast

Transition – Descriptions Metaphors

Shift to flutter kick and slightly roll to the side for first Start the motor! arm pull just as head is reaching surface Blast out! Press first arm down into first pull and power into first Break out! stroke SS = streamline + stroke before first breath Aim to do 1 stroke before first breath

FREESTYLE TURNS – Challenges, Root Causes & Fixes

Approach – Common Challenges Root Causes Fixes Turn too early – and either glides to wall or Misjudgement of distance to wall Provide a visual cue on the bottom of pool to help misses it completely Afraid they won’t get enough air them know when to start rotation Breathes at the last second, just prior to As above, they have to ensure they get their breath rotation before they reach the visual cue on bottom Turn too close to wall-lose speed for rotation Repetition for all turns

Turn – Common Challenges Root Causes Fixes Running out of air, or not knowing how to Feeling of being disorientated Practice handstands, somersaults in mid pool and exhale to keep water out of their nose Cannot keep water out of nose then on to wall, may require more breathing drills Difficulties rotating straight over Dropping one shoulder lower Have partner/coach behind them holding arms in Arms flail/scull out to the side Arms trying to maintain the speed of proper position as they do their turns Feet planting too high or too low on wall rotation Break it down-place feet on wall and swimmer to Insufficient speed of rotation sink down until torso is parallel to bottom

Push Off – Common Challenges Root Causes Fixes Hands slide apart as they push-off Hands stacked too lightly, Review thumb lock Arms bent (‘plowing’ on push-off) Not locking elbows on streamline Standing vertically, lock arms, hold & push-off Eyes looking forward, head not in streamline Trying to see where they are going Provide visual cues on bottom to encourage eyes Pushing off at the surface, lack of depth Not knowing position of body in rotation down & where they should be in late Breaking it down – as above (Turn last point)

Glide – Common Challenges Root Causes Fixes Not parallel to surface of water – either too Feet placement on wall incorrect on Work only on push-off/glide segment to help shallow or too deep push-off swimmer self discover best position

Transition – Common Challenges Root Causes Fixes Breakout into first stoke on too much of an Not parallel to bottom of pool on glide Work on push & glides to help them feel/see when incline or too deep and trying to get up for air the surface is approaching Underwater when trying to take first ‘stroke’ Being too deep on push-off / glide Ensure proper feet placement on push-off

Page | 5.7.3 ANALYZE PERFORMANCE – STARTS & TURNS