Beth Winkowski Associate Head Coach Dynamo Swim …€¦ · · 2018-02-02Beth Winkowski Associate...
Transcript of Beth Winkowski Associate Head Coach Dynamo Swim …€¦ · · 2018-02-02Beth Winkowski Associate...
Beth Winkowski
Associate Head Coach
Dynamo Swim Club
ASCA World Clinic 2015
DYNAMO SWIM CLUB
Mission Statement
To Pursue Excellence
in Competitive
Swimming
Vision Statement
To be the model 18 and
under swim club in the
country, and therefore
the world
DYNAMO SWIM CLUB
Core Values (24 hour athlete)
Respect Our Teammates, Our Coaches, Our Tradition, Ourselves
Honor Our sport, and the pursuit of Excellence
Bold Pursue without reservation
Recognize the need to work as a Team
Show Grit and overcome setbacks
Commitment to Growth and Development of all Individuals within Dynamo.
Set high standards, rather than enact rules!
DYNAMO SWIM CLUB
Five Pillars of Age Group
Success and Retention
#1 Catch them being good Old Paradigm
Domineering personality
Treat them all the same;
like dirt
One way communication
Coach rigid structure
Critical Model; note deficiency’s and stop practice to correct
#1 Catch them being good
New Paradigm
Two way communication
Humble/Vulnerable
leadership
Different relationships with different athletes
Coach Improvisation
Find them doing something well to celebrate
#1 Catch them being good
How to:
Coach Relay paradigm: Relay splits tend to
be 1-2% faster than flat starts. Lesson,
when competing for more than self, more is
brought to bear
Relay
Split
Actual
Time
Ian-BK 1:02.22 1:02.69
Liam-BR (unrested)
1:05.51 1:04.17
Mark-FL 1:00.08 :59.27
Cam- FR :54.78 :55.99
#1 Catch them being good
How to (continued)
Validate
Feelings/may just
be better to listen
Coach athletes to
get the right ideas,
rather than
perfection.
#1 Catch them being good
How to (continued)
One size does not
fit all
Bill Boomer – “Feed
the dogs but don’t
feed the cats dog
food.”
#1 Catch them being good
Sandwich your message. Something good,
something to work on, something good.
#1 Catch them being good
How to (continued)
Allow Individuality and Coach Improvisation
#1 Catch them being good
Create community:
Big and Little
sisters/brothers in
groups. Once
comfortable,
athletes will not be
worried about
being ostracized
and let it all hang
out.
#1 Catch them being good
How to (continued)
Challenge athletes, successful challenge equals builds confidence.
Create Competition
o Boys know that competition is expected, and relationships stay the same
o Girls new to them/may worry that by beating a friend relationships may change. Challenge must bring about confidence.
#2 Teach before you train
Team values
Town hall meetings
○ Parents/coach athlete roles
○ Age group development plan
10 & under
11-14
College recruiting
#2 Teach before you train
Technical values
Posture line and
balance
Surface warriors
verses underwater
warriors
Don’t be afraid to
throw away the
workout/ modify
the plan
#2 Teach before you train September 9, 2015
6x25 HL K/BK Hpos @ :40
6x25 AL K/BK Hpos/buoy @ :40
6x25 ALK/BK Hpos/ pledge/switch 12 @ :40
6x25 BK SL to flags/5+FK/ top arm BO @:40
3x50 @ 1:10 BR K w/ board and buoy
3x50 @1:05 BR K on bk with bd over knees
3x50 @ :55 1P3K long line fast heels
6 x 50 @ 1:00 25 BK/12.5 BR/12>5 BK 2 crossover turns
Rest 1:00
5x50 @ 1:10
15 fish kick/10 split hand kick/ 12.5 scull (no K)/ 12.5 reverse harmonic
5x50 @ 1:10
15 fish kick/ 10 split hand kick/ reverse harmonic to open turn to fast FR or FLY no breath
BE BETTER THAN YESTERDAY AT THIS!
#2 Teach before you train September 9, 2015 (continued)
Rest 1:00
3x
150 K FAST @ 2:20
150 sw FR or BK @ 2:20 streamline to flags. 5+fish kicks/ 10-12 HH
3x
100 K FAST @ 1:35
100 sw FR or BK @ 1:35 streamline to flags. 5+fish kicks/ 10-12 HH
3x
50 K FAST @ :45
50 sw FR or BK @ 2:15 streamline to flags. 5+fish kicks/ 10-12 HH
GET AS MUCH REST AS YOU CAN ON KICK!
200 warm down 25 double arm BK/ 25 reverse freestyle
#3 Be creative
#3 Be creative
Reward “outside the box”
Attendance award
100 second club
Dynamite – earn 3 out of 5 categories
○ Attendance
○ Dryland (run and body weight exercises)
○ Practice performance (kick tests sets)
○ Practice performance (swim test sets)
○ Meet performance
#3 Be creative
Pool workouts
Points set
Relay set
“College” dual meets
Guest coaches
Cross training
Open water swim
Running
Triathlons
Rock climbing
#3 Be creative
Points Set
Divide a group of 20 athletes into 5 teams of 4 (5 lanes)
Pick an event line up (ex. Everyone will swim the 100’s of stroke)
Award points based on times.
4 points for a PR
3 points if equal PR
2 points if +1 off PR
1 point if +2 off PR
Rewards options:
1. Once a team gets to “X” number of points, that team is done.
2. Team with most points earns pizza/ cupcakes/ popsicles/ writes practice
Relay Set #1
Divide a group of 20 athletes into 10 groups of 2. (5 lanes)
Ex: 8x500 FR @ 5:00
The 2 athletes keep swimming 50’s until they complete the 500.
OR
Set a goal for the 2 athletes like 5:15. Then tell the athletes they earn 1 point for every second they are under that goal time as a relay. Once they earn 60 points, they are done with the set.
Relay Set #2
Divide a group of 20 athletes into 5 teams of 4. (5 lanes)
The 4 swimmers swim 25’s to complete a 400 IM.
Similar ideas to 500 free relay.
#4 Your events will choose
you
Swim every event every season
IMX/ IMX Ready scores
#4 Your events will choose
you Short Course Season
November Mile Meet ○ Swim mile only
Animal Meet during Christmas training ○ Animal: 400 IM/ 200 fly/ 1000 free
○ JR Animal: 200 IM/ 100 fly/ 500 free
○ Mini Animal: 100 IM/ 50 fly/ 200 free
Long Course Season April IMX meet
○ You don’t choose your events, your events choose you
#5 Teach GRIT
= Passion
and perseverance
in pursuit of a long
term goal.
- Angela
Duckworth
#5 Teach GRIT
Athletes/ kids don’t
just show up with
GRIT
½ is what we are
born with and ½ is
what we work on
each day
#5 Teach GRIT
The GRIT Recipe
Caroline Adams Miller – TED Talk
The Moments that Make Champions
ps://m.youtube.com/watch?feature=youtu.be
&v=84H1wihM_Go
#5 Teach GRIT
Step 1
Why not?
“If it’s not impossible,
there must be a way
to do it.”
#5 Teach GRIT
Step 2
Change the
channel in
your head
○Slogans work
○Quote of the
day
#5 Teach GRIT
Step 3
Create a team around
you and look for
people to positively
connect with
No one succeeds
alone
Givers are at the top
of the success ladder
Stephan Curry - +/-
factor
Thank You!!
Beth Winkowski