2016-2017 Season Skills Testing (LTAD) · 2016-2017 Season Skills Testing (LTAD) ... (on the Google...

Renée Matte Synchro NB Email: [email protected] Web: www.synchronb.ca

2016-2017 Season Skills Testing (LTAD)

FINAL Version – October, 2016

Program Details: The 2016-2017 Skills Testing consists of: (1) Water component (speed & stamina) – submitted by club (2) Land Routine component – evaluation still TBD (3) Figure component

Age Groups: Categorization for all LTAD skills testing (speed, stamina, and land routines) will be done according to swimmer’s age (as of December 31st, 2017) – not figure level. The only exception is Novice 13 & over swimmers, who will perform skills from the 13-15 category, even if they are 16+.

Current Scoring & Reward: For this competitive season, swimmers, coaches, and clubs will receive feedback about performance in terms of time (water component) and scores (land routine & figure component). Rankings within the LTAD age group (9-10; 11-12; 13-15; 16 & Over) will also be given to clubs and expected to be distributed among coaches and swimmers. Scoring will be performed by trained coaches or other designated officials (based on availability) following the evaluation guide provided below. Individuals overseeing LTAD testing will be designated as LTAD monitors during the events they evaluate.

Future Scoring & Reward: Scoring & Rewards will be awarded based on achievement of skill/ competency and will be categorized using a “gold, silver, and bronze” points system. The number of points needed to achieve a “gold, silver, or bronze” will differ based on the level of the swimmer – i.e., the expectations and performance standards for a Novice 11-12, PS 11-12, and NS 11-12 swimmer would all differ slightly. Starting in the 2018 season, a percent (%) of the skills event FINAL score will be added to combined championship mark for ALL stages. Percentage to be determined and communicated to each PSO.

Competition Organization: Synchro NB will be testing the Land Routines at competitions. These may take place while figure events are going on, so long as the land routines take place in a separate room where the metronome will not be a distraction to swimmers or judges.

Speed & Stamina: All speed and stamina tests will be performed at the home club. Results must be submitted (on the Google doc provided) by noon on the competition Friday. Testing may be performed up to two weeks ahead of competitions.

Campbellton meet results must be submitted by 6pm on Sunday Nov. 20.

https://docs.google.com/spreadsheets/d/1wrspY5buyUeZ2KToeFjgfenwzf0vHkmeSUAHg35oYIA/edit?usp=sharing

Parent Observations: Parents will be able to observe from the bleachers only. Cheering will be encouraged so long as it is not disruptive to participants or LTAD monitors.

Videos: The 2016-2017 Skills Testing videos are available through Synchro Canada’s YouTube channel and accessible through the following links: If you are having difficulties, please copy and paste in the address bar of your favourite browser.

9-10: https://www.youtube.com/watch?v=sFime1g5MkM&index=1&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_ 11-12: https://www.youtube.com/watch?v=Xu_01TBwqUs&index=2&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_ 13-15: https://www.youtube.com/watch?v=kmFn5hYf27A&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_&index=3 16-18: https://www.youtube.com/watch?v=2ohrTu3VBck&index=4&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

Metronome: The metronome will play during land routine events at a speed is set to 135 (continuous).

mailto:[email protected]

http://www.synchro.bc.ca/

http://www.synchronb.ca/

https://docs.google.com/spreadsheets/d/1wrspY5buyUeZ2KToeFjgfenwzf0vHkmeSUAHg35oYIA/edit?usp=sharing

https://www.youtube.com/watch?v=sFime1g5MkM&index=1&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

https://www.youtube.com/watch?v=Xu_01TBwqUs&index=2&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

https://www.youtube.com/watch?v=kmFn5hYf27A&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_&index=3

https://www.youtube.com/watch?v=2ohrTu3VBck&index=4&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_


Program Goals & Justification for LTAD Testing / Skill Selection

Synchro Canada Gaps: (1) Basic Skills & Transitions (2) Synchronization (3) Full body extension

Meaningful competition program goals: (1) recognize & reward developmental priorities (2) Competition supports learning for athletes & coaches

(3) align synchro system more closely to LTAD stages

LTAD basics of training and performance: (1) Stamina (2) Strength (3) Speed (4) Skill (5) Suppleness

LTAD Developmental Priorities by Age Group

Synchro Age group /

LTAD Stage Athletic Ability Priority Athletic Abilities to Avoid

9-10 (L2T)

(1) Flexibility, (2) Agility/balance/coordination, (3) Basic skills (1) Aerobic power, (2) Aerobic endurance, (3) Speed-endurance,

(4) Maximum strength, (5) Speed-strength

11-12 (T2T)

(1) Aerobic endurance, (2) Strength-endurance, (3) Speed, (4) Basic skills (1) Maximum strength, (2) Speed-strength

13-15 (T2T)

(1) Aerobic power, (2) Aerobic endurance, (3) Strength-endurance, (4) Speed, (5) More advanced skills

16-18 (T2C)

(1) Aerobic power, (2) Maximum strength, (3) Speed-strength, (4) More advanced skills





NB Skills Testing Components 2016-2017

Stage Age Group Preliminary Meet (Campbellton) PS Invitational Meet (Saint John) Provincials (Fredericton) Atlantics (PEI)

Lear

n t

o T

rain

(8

-11

)

9-10

• 2 Speed: 1) Front Flutter Kick 12.5m 2) Propeller 12.5m

• 4 Water: BT (No draw: see Appendix A below)

• Land Routine

• 2 Speed: • 1) Front Flutter Kick 12.5m • 2) Propeller 12.5m

• 4 Water: BT (possible draw announced Nov. 20; Figure group drawn 1 week prior to the competition)

• Land Routine


• 4 Water: Full Figures (2 compulsory, 2 drawn figures; figure draw to occur 1 week prior to the competition)

• Land Routine



Trai

n t

o T

rain

(1

1-1

5)

Novice

11-12

• 3 Speed: 1) Flutter Kick 12.5m 2) Propeller 12.5m 3) Front Crawl 25m


• Land Routine

• 3 Speed: 1) Front Flutter Kick 12.5m 2) Propeller 12.5m 3) Front Crawl 50m


• Land Routine

• 2 Speed & 1 Stamina: 1) Flutter Kick 25m 2) Propeller 25m 3) Front crawl 100m


• Land Routine

• 2 Speed & 1 Stamina: 1) Flutter Kick 25m 2) Propeller 25m 3) IM 100m


Trai

n t

o T

rain

(11

-15

)

PS 11-12

• 3 Speed: 1) Flutter Kick 25m 2) Propeller 25m 3) Front crawl 50m

• 4 Water: BT (see possible draw in Appendix A below; figures to be drawn 1 week prior to the competition)

• Land Routine

• 3 Speed: 1) Front Flutter Kick 25m 2) Propeller 25m 3) Front crawl 50m


• Land Routine

• 2 Speed & 1 Stamina: 1) Flutter Kick 25m 2) Propeller 25m 3) Front crawl 100m


• Land Routine

• 2 Speed & 1 Stamina: 1) Flutter Kick 25m 2) Propeller 25m 3) IM 100m


Tests to be completed by home club





Trai

n t

o T

rain

(1

1-1

5)

Novice 13

& Over

• 2 Speed & 1 stamina: 1) Front Flutter Kick 25m 2) Propeller 25m 3) Front crawl 100m


• Land Routine

• 2 Speed & 1 Stamina: 1) Front Flutter Kick 25m 2) Propeller 25m 3) Front crawl 100m


• Land Routine

• 2 Speed & 1 Stamina: 1) Front Flutter Kick 25m 2) Propeller 25m 3) IM 100m


• Land Routine



Trai

n t

o T

rain

(1

1-1

5)

PS 13-15



• Land Routine



• Land Routine



• Land Routine



Trai

n t

o C

om

pet

e (1

6-2

1)

PS 16-18

• 2 Stamina: 1) hypoxic swim 75m 2) IM 100m


• Land Routine



• Land Routine



• Land Routine







Trai

n t

o T

rain

(1

1-1

5)

NS 11-12

• 3 Speed: 1) Front Flutter Kick 25m 2) Propeller 25m 3) Front crawl 50m


• Land Routine

• 2 Speed 1 Stamina: 1) Front Flutter Kick 25m 2) Propeller 25m 3) Front crawl 100m


• Land Routine



Tr

ain

to

Tra

in (

11

-15

)

NS 13-15



• Land Routine



• Land Routine



Trai

n t

o C

om

pet

e (1

6-2

1)

Junior

FINA

1) 2 Stamina: 2) hypoxic swim 150m 3) IM 100m


**Ariana rotation to be assessed as 5th figure station

• Land Routine




• Land Routine








Land Routine Component

Land routine to be performed sequentially (i.e., one skill right after the other with pauses between only to remove or set-up necessary equipment).

Age Group 9-10 https://www.youtube.com/watch?v=sFime1g5MkM&index=1&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

BP Back Layout on 2 Foam Rollers or 2 Benches (on land) Hold 2 counts of 8

BP Ballet Leg (on land) R&L Layout 1, 2, 3, 4. Sailboat 5, 6, 7, 8. Ballet leg hold 2 counts of 8 (repeat with left leg)

Flex Bridge Hold 2 counts of 8

BP Front Layout (on land) Hold 2 counts of 8

Flex Prone Shoulder Extension with Stick Hold 2 counts of 8

BP Standing Back Pike (Barracuda Set-up) Hold 2 counts of 8

Flex Needle R&L Hold 2 counts of 8 (each leg)

Flex Ariana Rotation Hold split 2 counts of 8; rotation 1 count of 8

Flex Toe Flexion & Ankle Plantarflexion Hold 2 counts of 8

PROTOCOL

Bac

k La

you

t o

n 2

Fo

am

Ro

llers

- Athlete will begin laying with a foam roller under her shoulders and one under her heels. - Athlete will receive an 8 count lead in, then will have 1 count to lift up to a back layout with body

completely off the ground and arms extended by athlete’s side. - Back layout position held for 2 counts of 8 without movement of body.

Bal

let

Leg

on

lan

d

(R

& L

) - Once foam rollers are removed, athlete will go into a back layout on the ground (yoga mat). Athlete will have 8 counts to set up (4 counts in layout, 4 counts in left leg sailboat).

- Athlete will extend leg up from left leg sailboat to ballet leg position in 1 count. - Ballet leg will be held for 2 counts of 8. Athlete will repeat the protocol with right leg.

Bri

dge

- Athlete should start lying on back, heels to bum, legs together, and hands prepared beside the head under shoulders.

- Push up to bridge position with a maximum of 4 counts to adjust position once the athlete is up. - Bridge position should be held for 2 full counts of 8, without movement or adjustment. - Athlete must come out of bridge safely (no walkovers or sudden collapses).

Fro

nt

Layo

ut

- Athlete should roll over onto her stomach after bridge and prepare for layout (1 count of 8 total) - In one count, athlete should activate leg, bum, back, core, and shoulder muscles to achieve a

“canoe” position on land. Arms should be kept in a “W” position parallel to athlete’s chest. - Position should be held for 2 counts of 8 without movement.

Pro

ne

Sho

uld

er

Exte

nsi

on

- Athlete will remain on her stomach and LTAD monitor will bring the stick and measuring tape over to her.

- Once athlete has a firm grasp of the stick, she will extend her arms out and reach her shoulders back as far as she can to lift the stick as high as possible.

- Feet, legs, torso, and head should remain on the ground. Extension should be held for 2 counts of 8.

Stan

din

g B

ack

Pik

e - From a tuck position, with feet together and hands on the ground, the athlete will extend up to standing back pike position in one count.

- Hands should try to remain on the ground. - Athlete will hold this position for 2 counts of 8.

Nee

dle

(R

& L

)

- From a tuck position, with feet together and hands on the ground, the athlete will extend up to standing back pike position, then extend the left leg up to needle position.

- Hands must remain on the ground. - Athlete will hold this position for 2 counts of 8, bring the leg down, and repeat with the right leg.

Ari

ana

Ro

tati

on

- Athlete will assume a left leg split position (from seated, or tuck position – not permitted to stand up and slide down into split).

- Athlete will have 1 count of 8 to adjust position. - Left split position will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to

middle splits. Hands may be used during the rotation. Legs and body must remain extended. - Middle splits will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to right leg

splits. Hands may be used during the rotation. Legs and body most remain extended. - Right leg splits will be held for 2 counts of 8. Once completed athlete will move into seated pike

position for toe flexion/ankle plantarflexion evaluation.

Toe

Flex

ion

/

An

kle

Pla

nta

rfle

xio

n

(R &

L)

- Athletes will be in a seated pike position, with backs straight (proper posture & alignment) and les extended and together.

- Heels must remain together and must be touching the ground. - Athletes will point their toes and hold for 2 counts of 8. - Evaluator will measure the distance of the big toe from the ground.




https://www.youtube.com/watch?v=sFime1g5MkM&index=1&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_


Age Group 11-12 https://www.youtube.com/watch?v=Xu_01TBwqUs&index=2&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

Bal Tripod Headstand Hold 2 counts of 8

Flex Standing Back Pike (Barracuda Set-up) Hold 2 counts of 8

Flex 90° Pike position on back Hold 2 counts of 8


Spd Ballet Leg Speed Skill (R & L) Layout 1, 2, 3, 4. Sailboat 5, 6, Ballet leg 7, 8 Speed drill 2 counts of 8 (repeat w left leg)

Strg V-sit: 10 repetitions Up 2 counts; down 2 counts.

Flex Prone shoulder extension w stick Hold 2 counts of 8

Core Plank: hold Hold 2 counts of 8

Strg Push-up: 10 repetitions Down 2 counts; Up 2 counts (40 counts total)

Flex Needle R & L Hold 2 counts of 8 (each leg)

Flex Ariana Rotation Hold split 2 counts of 8; rotation 1 count


PROTOCOL

Trip

od

Hea

dst

and

- Athlete starts in a 4 point stance in the middle of the yoga mat. - After an 8 count lead in to signal the start of the land routine, the athlete will assume a modified

tripod headstand position: use the hands and arms and the top of the head as the base (also referred to as a yoga tripod headstand). Elbows should be 90°. The athlete has 1 full count of 8 to set up, and may receive some spotting from a coach/ LTAD monitor during set-up.

- Athlete will hold this position for 2 counts of 8 in the vertical position. - Athlete must come out of the headstand safely and carefully (no kick outs or walkovers).

Stan

din

g B

ack

Pik



90

° P

ike

po

siti

on

on

bac

k

- From the tuck position after the standing back pike, the athlete will assume the start position, lying on her back, with trunk flat to the ground, shoulder blades down, arms beside the body.

- Athlete has 1 count of 8 to set up the 90° pike position on her back. - Position should be maintained for 2 full counts of 8.

Bri

dge



Bal

let

Leg

spee

d s

kill

(R

& L

)

- Athlete will assume the start position (laying on back, arms by her side, and shoulders, palms, and heels in contact with the ground).

- Athlete will have 1 count of 8 to set up: 4 counts in back layout, 4 counts in left leg sailboat. The athlete will extend to left leg ballet leg in 1 count, and will attempt to HIT the top of the ballet leg on each count thereafter for 2 full counts of 8.

- The athlete will return the left leg to sailboat position and hold for 4 counts, then will bring the leg down to layout and hold for 4 counts.

- The athlete will repeat the speed skill with the right leg.

V-S

it:

10

rep

etit

ion

s

- Athlete will remain in the back layout position on her mat (lying flat with arms at her side and shoulders, palms, and heels in contact with the ground).

- Both the torso and the legs will be lifted together (and equally) until the hips reach a 45° and the torso and head also reach a 45° angle.

- Legs and torso should be lowered simultaneously until the athlete reaches the start position, and repeat for the designated number of repetitions

- One v-sit should take 4 counts to complete (2 counts to lift up; 2 counts to lower). - Athlete will perform 10 repetitions (for a total of 5 counts of 8).

Pro

ne

Sho

uld

er

Exte

nsi

on

- Athlete will roll onto her stomach and LTAD monitor will bring the stick and measuring tape over to her.



Pla

nk

ho

ld - Remaining on her stomach, the athlete will have 1 count of 8 to assume a plank position.

- Hands should be directly below shoulders, legs together and extended. - Elbows should be extended (but not hyperextended). Fingers should be pointing forward. Face should

remain looking to the ground (alignment of ears and shoulders). - Athlete will hold this position for 2 counts of 8.




https://www.youtube.com/watch?v=Xu_01TBwqUs&index=2&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_


Pu

sh-u

p:

1

0 r

ep

etit

ion

s - From plank position, arms should bend at elbow level with elbows staying close to the body. Hands

should be placed directly below the shoulders. - Legs should remain straight and together, face should remain looking at the ground (alignment of ears

and shoulders) - The body should descend close to the floor and remain parallel. The bottom of the push-up is when the

body and upper arm is parallel to the ground. Elbows will have a 90° angle. - One push up should take 4 counts to complete (2 counts to descend; 2 counts to ascend). - 10 repetitions will be performed (for a total of 5 counts of 8).

Nee

dle

(R

& L

)



Ari

ana

Ro

tati

on


- Athlete will have 1 count of 8 to adjust position. - Left split position will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to middle

splits. Hands may be used during the rotation. Legs and body must remain extended. - Middle splits will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to right leg



Toe

Flex

ion

/

An

kle

Pla

nta

rfle

xio

n

(R

& L

)







Age Group 13-15 https://www.youtube.com/watch?v=kmFn5hYf27A&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_&index=3

Bal Tripod Headstand (in lateral split R & L) Set up 1 count of 8; hold 1 count of 8; transition 1 count of 8; hold 1 count of 8

Flex Standing Back Pike (Barracuda Set-up) Hold 2 counts of 8

Flex 90° Back Pike Hold 2 counts of 8


Spd Ballet Leg Speed Skill (R & L) Layout 1, 2, 3, 4. Sailboat 5, 6, Ballet leg 7, 8 Speed drill 2 counts of 8 (repeat w left leg)

Strg V-sit: hold Hold 2 counts of 8

Flex Prone shoulder extension w stick Hold 2 counts of 8

Core Plank: hold Hold 2 counts of 8

Strg Push-up: 12 repetitions Down 2 counts; Up 2 counts (48 counts total)

Flex Needle R & L Hold 2 counts of 8

Flex Ariana Rotation Hold split 2 counts of 8; rotation 1 count of 8


PROTOCOL

Trip

od

Hea

dst

and


tripod headstand position in left lateral split: use the hands and arms and the top of the head as the base (also referred to as a yoga tripod headstand). Elbows should be 90°. The athlete has 1 full count of 8 to set up, and may receive some spotting from a coach/ LTAD monitor during set-up.

- Athlete will hold this position for 1 count of 8 in left lateral split, then will have 1 count of 8 to transition to right lateral split. Tripod headstand should be maintained during the transition.

- After the transition to right lateral split, the athlete will hold this position for 1 count of 8. - Athlete must come out of the headstand safely and carefully (no kick outs or walkovers).

Stan

din

g B

ack

Pik



90

° P

ike

po

siti

on

on

bac

k

- From the tuck position after the standing back pike, the athlete will assume the start position, lying on her back, with trunk flat to the ground, shoulder blades down, arms beside the body.

- Athlete has 1 count of 8 to set up the 90° pike position on her back. - Position should be maintained for 2 full counts of 8.

Bri

dge



Bal

let

Leg

spee

d s

kill

(R

& L

)

- Athlete will assume the start position (laying on back, arms by her side, and shoulders, palms, and heels in contact with the ground).

- Athlete will have 1 count of 8 to set up: 4 counts in back layout, 4 counts in left leg sailboat. The athlete will extend to left leg ballet leg in 1 count, and will attempt to HIT the top of the ballet leg on each count thereafter for 2 full counts of 8.

- The athlete will return the left leg to sailboat position and hold for 4 counts, then will bring the leg down to layout and hold for 4 counts.

- The athlete will repeat the speed skill with the right leg.

V-S

it: h

old

- Athlete will remain in the back layout position on her mat (lying flat with arms at her side and shoulders, palms, and heels in contact with the ground).

- Both the torso and the legs will be lifted together (and equally) until the hips reach a 45° and the torso and head also reach a 45° angle. Athlete may hold a stick for the duration of the v-sit or can have arms out in a “T” position for balance.

- Athlete will have 1 count of 8 to set up the v-sit and will hold the position for 2 counts of 8 without movement or adjustment.

Pro

ne

Sho

uld

er

Exte

nsi

on

- Athlete will roll onto her stomach and LTAD monitor will bring the stick and measuring tape over to her.






https://www.youtube.com/watch?v=kmFn5hYf27A&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_&index=3


Pla

nk

ho

ld - Remaining on her stomach, the athlete will have 1 count of 8 to assume a plank position.

- Hands should be directly below shoulders, legs together and extended. - Elbows should be extended (but not hyperextended). Fingers should be pointing forward. Face should

remain looking to the ground (alignment of ears and shoulders). - Athlete will hold this position for 2 counts of 8.

Pu

sh-u

p:

1

2 r

ep

etit

ion

s

- From plank position, arms should bend at elbow level with elbows staying close to the body. Hands should be placed directly below the shoulders.

- Legs should remain straight and together, face should remain looking at the ground (alignment of ears and shoulders)

- The body should descend close to the floor and remain parallel. The bottom of the push-up is when the body and upper arm is parallel to the ground. Elbows will have a 90° angle.

- One push up should take 4 counts to complete (2 counts to descend; 2 counts to ascend). - 12 repetitions will be performed (for a total of 6 counts of 8).

Nee

dle

(R

& L

)



Ari

ana

Ro

tati

on


- Athlete will have 1 count of 8 to adjust position. - Left split position will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to middle

splits. Hands may be used during the rotation. Legs and body must remain extended. - Middle splits will be held for 2 counts of 8, then athlete will have 1 count of 8 to rotate to right leg



Toe

Flex

ion

/

An

kle

Pla

nta

rfle

xio

n

(R

& L

)







Age Group 16-18/Junior: https://www.youtube.com/watch?v=2ohrTu3VBck&index=4&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_

Bal / Flex Tripod Headstand with Lateral Split & Fast Close

Hold split 1 count of 8; 1 count close, hold headstand vertical 7 counts; repeat with left leg

Core 5 core exercises from the core progressions document

30 seconds each

Strg Push-up: 15 repetitions Down 2 counts; up 2 counts (60 counts total)

Ad. Skill Ballet Leg on 2 foam rollers Hold 2 counts of 8


PROTOCOL

Trip

od

Hea

dst

and


tripod headstand position in left lateral split: use the hands and arms and the top of the head as the base (also referred to as a yoga tripod headstand). Elbows should be 90°. The athlete has 1 full count of 8 to set up, and may receive some spotting from a coach/ LTAD monitor during set-up.

- Athlete will hold this position for 1 count of 8 in left lateral split. Athlete will close legs rapidly (1 count) and hold headstand in a vertical position for 6 counts before opening rapidly (1 count) to right leg lateral split position.

- Athlete will hold right leg lateral split for 1 count of 8. - Athlete must come out of the headstand safely and carefully (no kick outs or walkovers).

5 C

ore

ex

erci

ses

- Athlete will perform 5 of the exercises from the Synchro Canada core progressions document (level 1). - The 6 exercises will be: (1) Sky-centre, side-centre; (2) front plank; (3) pointers; (4) Side plank; and (5)

Table top (with Russian kick) - Athlete will perform each core exercise for 30 seconds. - Metronome will continue to play during the exercises, although timing may be tracked separately.

Pu

sh-u

p:

1

5 r

epet

itio

ns

- From plank position, arms should bend at elbow level with elbows staying close to the body. Hands should be placed directly below the shoulders.

- Legs should remain straight and together, face should remain looking at the ground (alignment of ears and shoulders)

- The body should descend close to the floor and remain parallel. The bottom of the push-up is when the body and upper arm is parallel to the ground. Elbows will have a 90° angle.

- One push up should take 4 counts to complete (2 counts to descend; 2 counts to ascend). - 15 repetitions will be performed (for a total of 60 counts).

Bal

let

Leg

(o

n 2

fo

am r

olle

rs) - Athlete will begin laying with a foam roller under her shoulders and one under her heels.

- Athlete will receive an 8 count lead in, then will have 1 count to lift up to a left leg ballet leg with body completely off the ground and arms extended by athlete’s side.

- Left leg ballet leg will be held for 2 counts of 8 without movement. - Athlete will have 1 count of 8 between left and right leg ballet leg. Body may be lowered during this

time. - Athlete will assume right leg ballet leg in 1 count, with body completely off the ground and

Toe

Flex

ion

/

An

kle

Pla

nta

rfle

xio

n

(R

& L

)






https://www.youtube.com/watch?v=2ohrTu3VBck&index=4&list=PLl_5k-PMxNK1dKkgp72NVMn9zH1ThCvu_


Speed & Stamina Component

Age Group 9-10

Spd Front Flutter Kick, 12.5m Time to completion

Spd Propeller, 12.5m Time to completion; 6 points

PROTOCOL REQUIRED EQUIPMENT

Fro

nt

Flu

tter

Kic

k, 1

2.5

m - Swimmers start with one hand on the wall, the other arm is

on the water surface facing the direction of the pool lanes.

Body should be tucked with both feet touching the wall.

- Starter says: “ready”, then blows the whistle.

- Hands must be held together at all times; face may enter the

surface of the water. Athletes may breathe when necessary

by rotating the head to the side (similar to front crawl).

- Time will be completed when the athlete completes a two

hand touch on the side of the pool (or crosses a designated

line if a wall is not available at 12.5m length).

Timers (volunteers)

Stopwatches (one for each volunteer)

Athlete scoresheet

Whistle

Pro

pel

ler,

12

.5m

- Swimmers start in a back layout position with both hands

touching the wall.


- Legs must be together and toes must stay at the surface at

all times.

- Face must stay above and out of the water at all times.

- Time will be recorded when athletes’ toes touch the wall (or

cross a designated line if a wall is not available at 12.5m

length).

Timers (volunteers)


Athlete scoresheet

Whistle





Age Group Novice 11-12

Spd Front Crawl: 25m Campbellton 50m Saint John 100m Fredericton

Time to completion

Spd Front Flutter Kick: 12.5m Campbellton & Saint John 25m Fredericton & PEI

Time to completion

Spd Propeller: 12.5m Campbellton & Saint John 25m Fredericton & PEI

Time to completion; 6 points

Stm Individual Medley (IM): 100m PEI

Time to completion


Fro

nt

Cra

wl

25

m –

Cam

pb

ellt

on

50

m –

Sai

nt

Joh

n

10

0m

- F

red

eric

ton

- Swimmers start with one hand on the wall, the other arm is on the water surface facing the direction of the pool lanes. Body should be tucked with both feet touching the wall.

- Time will be recorded when athlete completes a one hand touch on side of the pool.

- In 50m & 100m: Flip turn obligatory, followed by a two foot push-off. Dolphin kick during streamline push-off is permitted.

Timers (volunteers)


Athlete scoresheet

Whistle

Fro

nt

Flu

tter

Kic

k

12

.5m

Cam

pb

ellt

on

& S

ain

t Jo

hn

25

, Fre

der

icto

n &

PEI


- Starter says: “ready”, then blows the whistle. - Hands must be held together at all times; face may enter

the surface of the water. Athletes may breathe when necessary by rotating the head to the side (similar to front crawl).

- Time will be completed when the athlete completes a two hand touch on the side of the pool (or crosses a designated line if a wall is not available at 12.5m length).

Timers (volunteers)


Athlete scoresheet

Whistle

Pro

pel

ler

12

.5m

Cam

pb

ellt

on

& S

ain

t Jo

hn

25

, Fre

der

icto

n &

PEI

- Swimmers start in a back layout position with both hands touching the wall.

- Starter says: “ready”, then blows the whistle. - Legs must be together and toes must stay at the surface at

all times. - Face must stay above and out of the water at all times. - Time will be recorded when athletes’ toes touch the wall

(or cross a designated line if a wall is not available at 12.5m length).

Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m, P

EI


- Starter says: “ready”, then blows the whistle. - Swimmers complete one lap of butterfly; one lap of

backstroke; one lap of breaststroke; and one lap of freestyle.

- At the end of each lap: athlete completes a flip turn or two-hand touch (dependent on stroke), followed by a two foot push-off (please see attached Swimming Canada guidelines)

- Dolphin or flutter kick during streamline push-off is permitted.


Timers (volunteers)


Athlete scoresheet

Whistle





Age Group PS 11-12

Spd Front Crawl: 50m Campbellton & Saint John 100m Fredericton

Time to completion

Spd Front Flutter Kick, 25m Time to completion

Spd Propeller, 25m Time to completion; 6 points

Stm Individual Medley (IM): 100m PEI

Time to completion


Fro

nt

Cra

wl

50

m –

Cam

pb

ellt

on

& S

ain

t Jo

hn

10

0m

- F

red

eric

ton


- Starter says: “ready”, then blows the whistle. - Flip turn obligatory, followed by a two foot push-off.

Dolphin kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one

hand touch on side of the pool.

Timers (volunteers)


Athlete scoresheet

Whistle

Fro

nt

Flu

tter

Kic

k, 2

5m


- Starter says: “ready”, then blows the whistle. - Hands must be held together at all times; face may

enter the surface of the water. Athletes may breathe when necessary by rotating the head to the side (similar to front crawl).

- Time will be completed when the athlete completes a two hand touch on the side of the pool.

Timers (volunteers)


Athlete scoresheet

Whistle

Pro

pel

ler,

25m

- Swimmers start in a back layout position with both hands touching the wall.

- Starter says: “ready”, then blows the whistle. - Legs must be together and toes must stay at the

surface at all times. - Face must stay above and out of the water at all times. - Time will be recorded when athletes’ toes touch the

wall.

Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m, P

EI







Timers (volunteers)


Athlete scoresheet

Whistle





Age Group NS 11-12

Spd Front Crawl: 50m Campbellton 100m Saint John

Time to completion



Stm Individual Medley (IM): 100m Fredericton

Time to completion


Fro

nt

Cra

wl

50

m –

Cam

pb

ellt

on

10

0m

– S

ain

t Jo

hn


- Starter says: “ready”, then blows the whistle. - Flip turn obligatory, followed by a two foot push-off. Dolphin

kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one hand

touch on side of the pool.

Timers (volunteers)


Athlete scoresheet

Whistle

Fro

nt

Flu

tter

Kic

k, 2

5m


- Starter says: “ready”, then blows the whistle. - Hands must be held together at all times; face may enter the

surface of the water. Athletes may breathe when necessary by rotating the head to the side (similar to front crawl).


Timers (volunteers)


Athlete scoresheet

Whistle

Pro

pel

ler,

25

m - Swimmers start in a back layout position with both hands

touching the wall. - Starter says: “ready”, then blows the whistle. - Legs must be together and toes must stay at the surface at all

times. - Face must stay above and out of the water at all times. - Time will be recorded when athletes’ toes touch the wall.

Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m -

Fre

der

icto

n



backstroke; one lap of breaststroke; and one lap of freestyle. - At the end of each lap: athlete completes a flip turn or two-

hand touch (dependent on stroke), followed by a two foot push-off (please see attached Swimming Canada guidelines)



Timers (volunteers)


Athlete scoresheet

Whistle





Age Group Novice 13 & Over



Stm Front Crawl: 100m Campbellton & Saint John

Time to completion

Stm Individual Medley (IM):

100m, Fredericton & PEI

Time to completion


Fro

nt

Flu

tter

Kic

k, 2

5m


- Starter says: “ready”, then blows the whistle. - Hands must be held together at all times; face may enter the

surface of the water. Athletes may breathe when necessary by rotating the head to the side (similar to front crawl).


Timers (volunteers)


Athlete scoresheet

Whistle

Pro

pel

ler,

25


touching the wall. - Starter says: “ready”, then blows the whistle. - Legs must be together and toes must stay at the surface at all

times. - Face must stay above and out of the water at all times. - Time will be recorded when athletes’ toes touch the wall.

Timers (volunteers)


Athlete scoresheet

Whistle

Fro

nt

Cra

wl

50m

– C

amp

bel

lto

n &

Sai

nt

Joh

n - Swimmers start with one hand on the wall, the other arm is on

the water surface facing the direction of the pool lanes. Body should be tucked with both feet touching the wall.

- Starter says: “ready”, then blows the whistle. - Flip turn obligatory, followed by a two foot push-off. Dolphin

kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one hand


Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m, F

red

eric

ton

& P

EI


- Starter says: “ready”, then blows the whistle. - Swimmers complete one lap of butterfly; one lap of backstroke;

one lap of breaststroke; and one lap of freestyle. - At the end of each lap: athlete completes a flip turn or two-


- Dolphin or flutter kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one hand


Timers (volunteers)


Athlete scoresheet

Whistle





Age Group PS 13-15




100m Campbellton & Saint John

200m Fredericton & PEI

Time to completion


Fro

nt

Flu

tter

Kic

k, 2

5m

- Swimmers start with one hand on the wall, the other arm

is on the water surface facing the direction of the pool

lanes. Body should be tucked with both feet touching the

wall.


- Hands must be held together at all times; face may enter

the surface of the water. Athletes may breathe when

necessary by rotating the head to the side (similar to front

crawl).


hand touch on the side of the pool.

Timers (volunteers)

Stopwatches (one for each

volunteer)

Athlete scoresheet

Whistle

Pro

pel

ler,

25


touching the wall.



all times.


- Time will be recorded when athletes’ toes touch the wall.

Timers (volunteers)

Stopwatch (one for each volunteer)

Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m, C

amp

bel

lto

n &

Sai

nt

Joh

n






- Time will be recorded when athlete completes a one hand


Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

200

m, F

red

eric

ton

& P

EI


- Starter says: “ready”, then blows the whistle. - Swimmers complete two laps of butterfly; two laps of

backstroke; two laps of breaststroke; and two laps of freestyle.




Timers (volunteers)


Athlete scoresheet

Whistle





Age Group NS 13-15




100m Campbellton

200m Saint John & Fredericton

Time to completion


Fro

nt

Flu

tter

Kic

k, 2

5m

- Swimmers start with one hand on the wall, the other arm

is on the water surface facing the direction of the pool

lanes. Body should be tucked with both feet touching the

wall.


- Hands must be held together at all times; face may enter

the surface of the water. Athletes may breathe when

necessary by rotating the head to the side (similar to front

crawl).


hand touch on the side of the pool.

Timers (volunteers)

Stopwatches (one for each

volunteer)

Athlete scoresheet

Whistle

Pro

pel

ler,

25


touching the wall.



all times.


- Time will be recorded when athletes’ toes touch the wall.

Timers (volunteers)

Stopwatch (one for each volunteer)

Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

100

m, C

amp

bel

lto

n






- Time will be recorded when athlete completes a one hand


Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

200

m, S

ain

t Jo

hn

& F

red

eric

ton



backstroke; two laps of breaststroke; and two laps of freestyle.




Timers (volunteers)


Athlete scoresheet

Whistle





Age Group PS 16-18

Stm Hypoxic Swim: 75m Campbellton & Saint John 150m Fredericton & PEI

Time to completion; number of breaths

Stm Individual Medley (IM): 100m Campbellton 200m Saint John, Fredericton, & PEI

Time to completion


Hyp

oxi

c Sw

im

75

m –

Cam

pb

ellt

on

& S

ain

t Jo

hn

15

0m

– F

red

eric

ton

& P

EI


- Starter says: “ready”, then blows the whistle. - Swimmer completes 50m front crawl, followed by 25m under.

Athletes will repeat the 75m set (front crawl, under) once during the Campbellton & Sain John competition period, and twice during the Fredericton & PEI competition prediod.

- Swimmers may take breaths during the under, but the total number of breaths during the unders will be counted.

- Flip turns obligatory, followed by a two foot push-off. Dolphin kick during streamline push-off is permitted.

- Time will be recorded when athlete completes a one hand touch on side of the pool after the 2nd under.

Timers / Counters (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

10

0m

, Cam

pb

ellt

on



backstroke; one lap of breaststroke; and one lap of freestyle. - At the end of each lap: athlete completes a flip turn or two-




Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

200

m, S

ain

t Jo

hn

, Fre

der

icto

n, &

PEI



backstroke; two laps of breaststroke; and two laps of freestyle. - At the end of each lap: athlete completes a flip turn or two-




Timers (volunteers)


Athlete scoresheet

Whistle





Age Group Junior FINA

Stm Hypoxic Swim, 150m Time to completion; number of breaths

Stm Individual Medley (IM): 100m Campbellton 200m Saint John 400m Fredericton

Time to completion


Hyp

oxi

c Sw

im, 1

50

m


- Starter says: “ready”, then blows the whistle. - Swimmer completes 50m front crawl, followed by 25m under.

Athletes will repeat the 75m set (front crawl, under) twice. - Swimmers may take breaths during the under, but the total

number of breaths during the unders will be counted. - Flip turns obligatory, followed by a two foot push-off. Dolphin

kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one hand touch

on side of the pool after the 2nd under.

Timers / Counters (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

10

0m

, Cam

pb

ellt

on


- Starter says: “ready”, then blows the whistle. - Swimmers complete one lap of butterfly; one lap of backstroke;

one lap of breaststroke; and one lap of freestyle. - At the end of each lap: athlete completes a flip turn or two-hand

touch (dependent on stroke), followed by a two foot push-off (please see attached Swimming Canada guidelines)

- Dolphin or flutter kick during streamline push-off is permitted. - Time will be recorded when athlete completes a one hand touch

on side of the pool.

Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

200

m, S

ain

t Jo

hn


- Starter says: “ready”, then blows the whistle. - Swimmers complete two laps of butterfly; two laps of backstroke;

two laps of breaststroke; and two laps of freestyle. - At the end of each lap: athlete completes a flip turn or two-hand

touch (dependent on stroke), followed by a two foot push-off (please see attached Swimming Canada guidelines)



Timers (volunteers)


Athlete scoresheet

Whistle

Ind

ivid

ual

Med

ley

(IM

):

400

m, F

red

eric

ton


- Starter says: “ready”, then blows the whistle. - Swimmers complete 4 laps (100m) of butterfly; 4 laps (100m) of

backstroke; 4 laps (100m) of breaststroke; and 4 laps (100m) of freestyle.




Timers (volunteers)


Athlete scoresheet

Whistle





Appendix A

Campbellton Figure Competition Draws *To be drawn 1 week ahead of competition

** There will be no draw for PS 10 & Under, Novice 11-12, Novice 13 & Over

Novice 11-12 & PS 10 & Under Front Pike pull down

Lateral Split (R & L)

Back Layout to Inverted Tuck

Back Layout to Sailboat

Novice 13 & Over


Split to Vertical (ankles)

Front Pike pull down

Bent Knee Vertical and sink

PS 11-12

Compulsory: Ballet Leg Single: Sailboat Single

Barracuda: Thrust

Group 1: Oceanita: Back Layout to Bent Knee

Surface Arch

Surface Prawn: Front Layout to Split

Position

Group 2: Kip: Back Layout to Inverted Tuck

Walkover, front: Split to Back Layout

Group 3: Tower: Front Layout to Fishtail Position

Swordfish Straight Leg: Split position to

Back Layout

PS 16 & Over

Compulsory: Ariana: Back Layout to end of Ariana

rotation

Barracuda Spinning 360: Thrust

Group 1: Aurora: Front Layout to Knight Position

London: Back Layout to Inverted Tuck

Position

Group 2: Manta Ray: Back Layout to Fishtail

Position

Butterfly: Front Layout to Fishtail

Position

Group 3: Ibis: Fishtail position join to Vertical,

Vertical Descent

Porpoise Half Twist: Front Layout to

Vertical Position

PS 13-15

Compulsory: Ariana: Ariana rotation


Group 1: Heron: Front Layout to Submerged

Double Ballet Leg Position

Catalina: Back Layout to Ballet Leg

Position

Group 2: Porpoise Spinning 180: Front layout to

Vertical Position

Flamingo Bent Knee: Ballet Leg position

to Bent Knee Vertical Position

Group 3: Albatross: Back Layout to Bent Knee

Vertical Positon

Side Fishtail Split: Front Layout to Split

Position

NS 13-15

Compulsory: Ariana: Back Layout to end of Ariana

rotation


Group 1: Heron: Front Layout to Submerged

Flamingo Position


Position

Group 2: Porpoise Spin Up 180: Front Layout to

Vertical Position

Flamingo Bent Knee: Ballet Leg

position to Bent Knee Vertical Position

Group 3: Albatross ½ Twist: Back Layout to

Bent Knee Vertical Position

Side Fishtail Split: Front Layout to

Split Position

Please Note:

- In figures starting in a submerged position (ex:

Ariana rotation) swimmers may assume the

starting position in any manner of their

choosing (so long as it is not distracting or

encumbering to the judges).

- In figures where no ending is specified (i.e.

Back Layout to Ballet Leg) swimmers may

finish the figure in any manner of their

choosing (so long as it is not distracting or

encumbering to the judges).

Junior FINA

Compulsory: Barracuda Airborne Split

Porpoise Twist Spin: Twist Spin

Group 1: Aurora Twirl: Pike Position to Fishtail

Position

London: Back Layout to Vertical Position

Group 2: Manta Ray: Fishtail Position to Bent

Knee Surface Arch Position

Butterfly: Fishtail Position to Fishtail

Position

Group 3: Ibis Continuous Spin: Back Layout to

Fishtail Position

Jupiter: Fishtail Position to Fishtail

Position

NS 11-12

Compulsory: Ballet Leg Single: Sailboat Single

Barracuda: Thrust

Group 1: Oceanita: Back Layout to Bent Knee

Surface Arch

Surface Prawn: Front Layout to Split

Position

Group 2: Kip: Back Layout to Inverted Tuck

Walkover, front: Split to Back Layout

Group 3: Tower: Front Layout to Fishtail Position

Swordfish Straight Leg: Split position to

Back Layout





Appendix B

Campbellton Meet Figure Transition Descriptions *To be drawn 1 week ahead of competition

** There will be no draw for PS 10 & Under, Novice 11-12, Novice 13 & Over

Novice 11-12 & PS 10 & Under

Front Pike Pull Down

From a Front Layout Position, a Front Pike Position is assumed. As the trunk moves

downward to assume a Front Pike Position, the buttocks, legs and feet travel along the surface

of the water until the hips occupy the position of the head at the beginning of this action. Lateral Split (R & L)

The swimmer assumes a Right Leg Lateral Split Position and holds this position. The swimmer

will surface and, when ready, will assume a Left Leg Lateral Split position.

Back Layout to Inverted Tuck

From a Back Layout Position the knees and toes are drawn along the surface until a partial

Somersault Back Tuck is executed to an Inverted Tuck Position.


From a Back Layout Position at the surface, with one leg remaining at the surface throughout,

the foot of the other leg is drawn along the inside of the extended leg to assume a Sailboat

Position.

Novice 13 & Over


From a Back Layout Position, with one leg remaining at the surface throughout, the foot of the

other leg is drawn along the inside of the extended leg to assume a Sailboat Position.

Front Pike Pull Down

From a Front Layout Position, a Front Pike Position is assumed. As the trunk moves

downward to assume a Front Pike Position, the buttocks, legs and feet travel along the surface

of the water until the hips occupy the position of the head at the beginning of this action.

Split join to Vertical (at ankles)

From a Split Position, the legs join to assume a Vertical Position at ankle level. A vertical

descent is executed.

Bent Knee Vertical and Sink

The swimmer assumes and holds a Bent Knee Vertical Position. A vertical descent is executed

in Bent Knee Vertical Position.

PS 11-12 & NS 11-12

Compulsory

Ballet Leg Single: Sailboat Single


other leg is drawn up along the inside of the extended leg to assume a Sailboat Position. The toe

then moves down along the inside of the extended leg to assume a Back Layout Position.

Barracuda: Thrust

From a Submerged Back Pike Position, with legs remaining perpendicular to the surface, and

toes just below the surface, a vertical upward movement of the legs and hips is rapidly executed

as the body unrolls to assure a Vertical Position. A Vertical Descent is executed at the same

tempo as the thrust.

Group 1

Oceanita: Back Layout to Bent Knee Surface Arch

From a Back Layout Position with the head leading, a Dolphin is initiated until the hips

submerge. As the hips, legs, and feet move along the surface, the back is arched and one knee is

bent to assume a Bent Knee Surface Arch Position.

Surface Prawn: Front Layout to Split Position From a Front Layout Position, a Front Pike Position is assumed. One foot is moved in

horizontal arc of 180° at the surface to a Split Position.





Group 2

Kip: Back Layout to Inverted Tuck

From a Back Layout Position the knees and toes are drawn along the surface until a partial

Somersault Back Tuck is executed to an Inverted Tuck Position.

Walkover, Front: Split Position to Back Layout

From a Split Position. The front leg is lifted in a 180o arc over the surface to meet the opposite

leg in a Surface Arch Position and with continuous movement the hips, chest and face surface

sequentially at the same point with foot first movement to a Back Layout Position, until the

head occupies the position of the hips at the beginning of this action.

Group 3

Tower: Front Layout to Fishtail Position

From a Front Layout Position, a Front Pike Position is assumed. One leg is lifted to assume a

Fishtail Position.

Swordfish Straight Leg: Split Position to Back Layout

From a Split Position. The front leg is lifted in a 180o arc over the surface to meet the opposite

leg in a Surface Arch Position and with continuous movement the hips, chest and face surface

sequentially at the same point with foot first movement to a Back Layout Position, until the

head occupies the position of the hips at the beginning of this action.

PS 13-15

Compulsory

Ariana: Ariana Rotation

From a Left Leg Split Position, the hips rotate 180° degrees. Legs should maintain their relative

position to the surface throughout.




as the body unrolls to assume a Vertical Position. A Vertical Descent is executed at the same


Group 1

Heron: Front Layout to Submerged Double Ballet Leg

From a Front Layout Position, a Front Pike Position is assumed. Maintaining this position the

body somersaults forward around a lateral axis so that the hips replace the head at one quarter

point to assume a Submerged Ballet Leg Double Position.



other leg is drawn up along the inside of the extended leg to assume a Sailboat Position. The

knee is straightened, without movement of the thigh, to assume a Ballet Leg Position.

Group 2

Porpoise Spinning 180°: Front Layout to Vertical

From a Front Layout Position, a Front Pike Position is assumed. The legs are lifted to Vertical

Position.

Flamingo Bent Knee: Ballet Leg Position to Bent Knee Vertical Position

From a Ballet Leg Position, the shin of the horizontal leg is drawn along the surface to assume a

Flamingo Position. With the ballet leg maintaining its vertical position, the hips are lifted as the

trunk unrolls while the bent leg moves to a Bent Knee Vertical Position.

Group 3

Albatross: Back Layout to Bent Knee Vertical Position

With the head leading a Dolphin is initiated until the hips are about to submerge. The hips, legs

and feet continue to move along the surface as the body rolls onto the face as it assumes a Front

Pike Position. The legs are lifted simultaneously as a Bent Knee Vertical Position is assumed.





Side Fishtail Split: Front Layout to Split Position From a Front Layout Position a Front Pike Position is assumed. One leg is lifted to vertical as

the body rotates 90° degrees on its longitudinal axis to assume a Side Fishtail Position, and with

continuous motion another 90° rotation is executed in the same direction as the vertical leg

lowers to assume a Split Position.

PS 16 & Over

Compulsory

Ariana: Back Layout to end of Ariana Rotation

From a Back Layout Position, with the head leading, a Dolphin is initiated. The hips and feet

continue to move along the surface as the back is arched more to assume a Surface Arch

Position. One leg is lifted in a 180° degree arc over the surface to assume a Left Leg Split

Position. Maintaining the relative position of the legs to the surface, the hips rotate 180° degrees.






Group 1

Aurora: Front Layout to Knight Position



point to assume a Submerged Ballet Leg Double Position.One leg rises vertically as the other

moves along the surface, while the trunk moves under the hips to Knight Position.

London: Back Layout to Inverted Tuck

A rapid ballet leg is assumed followed by a partial Somersault Back Tuck, as both legs are drawn

into an Inverted Tuck Position, until the shins are perpendicular to the surface.

Group 2

Manta Ray: Back Layout to Fishtail Position

From a back layout position a Flamingo (130) is executed to a Surface Flamingo Position.

With the ballet leg maintaining its vertical position, the hips are lifted as the trunk unrolls while

the bent leg is extended horizontally to assume a Fishtail Position.

Butterfly: Front Layout to Fishtail Position

From a Front Layout Position, a Front Pike Position is assumed. One leg is lifted to assume a

Fishtail Position.

Group 3

Ibis: Fishtail Position join to Vertical Position, Vertical Descent

From a Fishtail Position, the horizontal leg is lifted until a Vertical Position is assumed. A

Vertical Descent is executed.

Porpoise Half Twist: Front Layout to Vertical Position


Position.

NS 13-15

Compulsory

Ariana: Back Layout to end of Ariana Rotation

From a Back Layout Position, with the head leading, a Dolphin is initiated. The hips and feet

continue to move along the surface as the back is arched more to assume a Surface Arch

Position. One leg is lifted in a 180° degree arc over the surface to assume a Left Leg Split

Position. Maintaining the relative position of the legs to the surface, the hips rotate 180° degrees.










Group 1

Heron: Front Layout to Submerged Flamingo Position



point to assume a Submerged Ballet Leg Double Position. One leg is bent with the shin parallel

to the surface and the mid-calf opposite the vertical leg, as the trunk moves toward the legs to

assume a Submerged Flamingo Position.



other leg is drawn up along the inside of the extended leg to assume a Sailboat Position. The

knee is straightened, without movement of the thigh, to assume a Ballet Leg Position.

Group 2

Porpoise Spin Up 180: Front Layout to Vertical Position


Position.

Flamingo Bent Knee: Ballet Leg Position to Bent Knee Vertical Position

From a Ballet Leg Position, the shin of the horizontal leg is drawn along the surface to assume a

Flamingo Position. With the ballet leg maintaining its vertical position, the hips are lifted as the

trunk unrolls while the bent leg moves to a Bent Knee Vertical Position.

Group 3

Albatross ½ Twist: Back Layout to Bent Knee Vertical Position

With the head leading a Dolphin is initiated until the hips are about to submerge. The hips, legs

and feet continue to move along the surface as the body rolls onto the face as it assumes a Front

Pike Position. The legs are lifted simultaneously as a Bent Knee Vertical Position is assumed.

Side Fishtail Split: Front Layout to Split

From a Front Layout Position a Front Pike Position is assumed. One leg is lifted to vertical as

the body rotates 90° degrees on its longitudinal axis to assume a Side Fishtail Position, and with

continuous motion another 90° rotation is executed in the same direction as the vertical leg

lowers to assume a Split Position.

Junior FINA

Compulsory

Barracuda Airborne Split

A Barracuda is executed to a submerged Back Pike Positon with the toes just under the surface.

A Rocket Split is executed.

Porpoise Twist Spin: Twist Spin

From a Vertical Position a Half Twist is executed, and without pause, is followed by a

Continuous Spin of 720°

Group 1

Aurora Twirl: Pike Position to Fishtail Position

From a Pike Position a partial Somersault Front Pike is executed to a Submerged Double

Ballet Leg Position. One leg rises vertically as the other moves along the surface, while the

trunk moves under the hips to Knight Position. Maintaining the legs in their positions, the trunk

rotates 180° to assume a Fishtail Position.

London: Back Layout to Vertical Position

A rapid ballet leg is assumed followed by a partial Somersault Back Tuck, as both legs are drawn

into an Inverted Tuck Position, until the shins are perpendicular to the surface. The trunk

unrolls as the legs are straightened to assume a Vertical Position between the former vertical

line through the hips and the former vertical line through the head and the shins.





Group 2

Manta Ray: Fishtail Position to Bent Knee Surface Arch Position

From a Fishtail Position, the horizontal leg is lifted in a 180° arc over the surface of the water,

as it passes vertical, the vertical leg is moved to assume a Bent Knee Surface Arch Position.

Butterfly: Fishtail Position to Fishtail Position

From a Fishtail Position, the horizontal leg is rapidly lifted through an arc of 180° as the vertical

leg is lowered to assume a Split Position, without hesitating, a hip rotation of 180° is executed

as the front leg is raised to assume a Fishtail Position.

Group 3

Ibis Continuous Spin 720: Back Layout to Fishtail Position

A Ballet Leg is assumed. Maintaining this position, the body is rotated backwards around a

lateral axis through the hips to assume a Fishtail Position.

Jupiter: Fishtail Position to Fishtail Position

From a Fishtail Position, maintaining the angle between the legs, the horizontal leg moves to

vertical as the vertical leg simultaneously continues to arc to the surface to assume a Knight

Position. Maintaining the vertical alignment of the body, the horizontal leg is moved in a 180°

arc at the surface of the water to a Fishtail Position.




2016-2017 Season Skills Testing (LTAD) · 2016-2017 Season Skills Testing (LTAD) ... (on the Google...

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