A CURRICULUM FOR THREE LEVELS OF AGE-GROUP SWIMMING: SECTION V
LEVEL 3
Table of Contents
Purpose
The purpose of the Level 3 program is to refine the technique aspects of the four competitive strokes. This will involve a revision of the content instructed in Levels 1 and 2 with an added emphasis on precision, symmetry, and smoothness of movement in line with the latest principles of advanced techniques. The pedagogy should stress individual assessment and instruction.
Coaching Pedagogy
Each pool session should include an instructional experience and intense technique assessment. Since the emphasis is on individual assessment and instruction, appropriate activities should be conducted independently of "conditioning".
The content of instruction will largely be a revision of the technique aspects covered in Levels 1 and 2. Most pool sessions should be preceded by a lecture and discussion of what will be instructed. This activity will reduce the amount of inactive pool time that is usually consumed by detailed explanation in the distracting circumstances of a pool-setting.
Coaching should emphasize individual assessment and feedback about technique characteristics. All coaches should attempt to provide as many interactions about technique as possible. That is the thematic coaching activity for this level of development.
An attempt should be made to provide underwater stroke analysis, performance evaluations with regard to propelling efficiency, and peer interactions.
Backstroke Block 3.1
Kicking
Hands crossed behind head, streamlined, head tucked low, and rearward-thrusting kick.
Arms
Recovery: thumb or back of hand leading, vertical or slightly wide of vertical path, back of hand or 45 degrees entry.
Pull: immediate bend and thrust backward, 110 degrees bend in arm when at right angles to the shoulder, push back to exit thumb first.
Body
Roll shoulders at least 45 degrees, roll hips as well, kick should oscillate with body roll -- roll only on a longitudinal axis.
Removal of Errors
Eliminate exaggerated entry behind head that causes lateral forces and/or hip sway.
Do not push to the side or down.
Flatten pull removing as much of an exaggerated "S" pull as possible.
Maintain constant pressure on the hand/forearm to reduce fluctuations.
Symmetry
Stabilize the head so there is no movement (this limits lateral bend).
Stabilize the body so it rolls only along the longitudinal axis.
Assess the equality of recovery and propelling actions of the arms. Indicate what needs to be done to make each arm as "balanced" (symmetrical) as possible.
Propelling Efficiency
Explain the desirability of smooth actions (the "Principle of conservation of momentum"). Relate this to arm actions.
Evaluate the maintenance of momentum on the entry (usually the worst part of the action).
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the hand exit.
Kick consistently.
Backstroke Block 3.2
Revision of Skills
Practice roll-over turns emphasizing speed of rotation.
Stress the double leg-kick off the wall (count the number of such kicks each swimmer has to perform to cover 15 m).
Time the swimmer for 15 m of underwater kicking.
Practice starts.
Combine the start with double-leg kicking to cover 15 m.
Kicking
Low, rearward-thrusting kick.
Arms
Recovery: thumb or back of hand leading, vertical or slightly wide of vertical path, back of hand or 45 degrees entry.
Pull: immediate bend and thrust backward, thumb always on top, 110 degrees bend at shoulder level, push back to exit thumb first.
Body
Roll shoulders at least 45 degrees, roll hips as well, kick should oscillate with body roll -- roll only on a longitudinal axis.
Removal of Errors
Eliminate exaggerated entry behind head that causes lateral hip sway.
Do not push to the side or down.
Flatten pull removing as much of an exaggerated "S" pull as possible.
Maintain constant pressure on the hand/forearm to reduce fluctuations.
Symmetry
Stabilize the head so there is no movement.
Stabilize the body so it rolls only along the longitudinal axis.
Equal recovery and propelling actions of the arms.
Propelling Efficiency
Smooth actions (the Principle of conservation of momentum).
Maintain momentum on the entry.
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the hand exit.
Kick consistently.
Butterfly Block 3.1
Revise Arms
Flat hand, long forward reaching entry.
No forward slide underwater nor sideways pull.
Pull under the body with both arms (hands plus forearms).
Breathing
Initiate head lift on second stroke when arms are halfway through pull.
Inhale as elbows leave the water.
Return head into the water as arms start to recover.
Attempt to have the head down as arms are at right angles to the body.
Kick
Two even kicks timed with the vertical aspects of entry and exit.
Overall Concept
Swim flat through the water, reduce vertical movements of the shoulders and to a lesser degree the hips, as much as possible.
Removal of Errors
Do not lift shoulders as a response to a weak kick.
Avoid delays and dalliances with the hands after entry (there is no glide in butterfly).
The shoulders should move less than the hips, each being less than the size of the kick.
Symmetry
This is a relatively easy feature to observe out of the water. Corrections should be made as deemed fit.
The major symmetry problems in butterfly occur under the water. Coaches are encouraged to enter the pool and observe what is happening.
The pressure on the arms (hands plus forearms) must be the same.
The length of pressure maintenance is important because a common fault is to release hand pressure early on the weakest arm (this can only be evaluated by underwater observation and swimmer self-analysis).
The underwater timing of the arms must be the same.
Body Undulation
It may be necessary to explain body undulations.
Because of the cyclicity of force application the body will rise and fall as part of the fluctuations in speed (the hydroplane effect).
A large amount of the arms/body out of the water on the recovery will cause considerable vertical movement which must be minimized.
Exaggerated lifts out of the water will cause exaggerated reactionary burying on entry.
High recoveries will accentuate vertical movements and will cause greater than necessary burying on entry and/or deeper kicking.
Any unnecessary vertical component in the stroke will reduce swimming speed because of increased form and wave drag.
The undulation of the body is beneficial if it produces a wave that moves down the body in an accelerating manner so that the kicking action is quick and the final aspect of the wave. The wave must be fast but not big, because big movements produce slow wave movements.
Propelling Efficiency
Repeat the explanation of the desirability of smooth actions (the Principle of conservation of momentum). Relate this to butterfly arm actions.
Evaluate the maintenance of momentum on the entry (usually the worst part of the action).
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the hand exit.
Kick consistently.
Butterfly Block 3.2
Revision of Skills
Practice turns emphasizing speed of rotation.
Stress the double-leg kick off the wall (count the number of such kicks that can be performed before the speed off the wall deteriorates appreciably).
Practice starts.
Combine the start with double-leg kicking so that the dive momentum will be carried as far as possible.
Arms
Flat hand, long forward reaching entry.
No forward slide underwater nor sideways pull.
Pull under the body with both arms (hands plus forearms).
Breathing
Initiate head lift on second stroke when arms are halfway through pull.
Inhale as elbows leave the water.
Return head into the water as arms start to recover.
Attempt to have the head down as arms are at right angles to the body.
Kick
Two even kicks timed with the vertical aspects of entry and exit.
Overall Concept
Swim flat through the water, reduce vertical movements as much as possible.
Removal of Errors
Do not lift shoulders as a response to a weak kick.
Avoid delays and dalliances with the hands after entry.
The shoulders should move no more than the hips, each being less than the size of the kick.
Symmetry
The pressure on the arms (hands plus forearms) must be the same.
The length of pressure maintenance is important because a common fault is to release hand pressure early on the weakest arm.
The underwater timing of the arms must be the same.
Body Undulation
Cyclicity of force application causes the body to rise and fall as part of speed fluctuations (the hydroplane effect).
A large amount of the arms/body out of the water on the recovery causes considerable vertical movement which should be minimized.
Exaggerated lifts out of the water cause an exaggerated reaction of burying on entry.
High recoveries accentuate vertical movements and cause greater than necessary burying on entry.
Any unnecessary vertical component in the stroke reduces swimming speed because of increased form and wave drag.
The undulation of the body is beneficial if it produces a wave that moves down the body in an accelerating manner so that the kicking action is quick since it is the final aspect of the wave. The wave must be fast but not big, because big movements produce slow wave movements.
Propelling Efficiency
Smooth actions (the Principle of conservation of momentum).
Maintain momentum on the entry.
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the exit of the hands.
Kick consistently.
Breaststroke Block 3.1
Kick
Pressure on inside of ankles and feet, even arc sweep, streamline with rest of the body.
Arms
Phases: outward scull, inward scull, and drive to extension.
Emphasize the inward scull more than the outward scull (more force can be created by more muscles).
The arms must extend fully after the forward drive.
Timing
Swim as much of the stroke as possible underwater (just under the surface) in a streamlined position.
The head and shoulders should rise on the inward scull; inhalation should occur when the hands are under the throat.
The speed with which the head and shoulders are driven forward should match or exceed the speed with which the legs are driven backward.
Glide
To emphasize the importance of streamlining on every stroke, during training encourage the swimmers to glide in the fully extended streamlined position before initiating the next stroke.
Removal of Errors
Do not start the outward scull before attaining the streamlined position (the "maximum speed" position).
Look at the hand pitch on the inward scull, the phase where the most propulsion is gained from the arm pull.
Raise the head on the inward scull to avoid late breathing (which causes an arm action pause under the body).
Kick back, not down.
The head should face the bottom of the pool and NOT LOOK FORWARD at full stretch. Neck hyperextension will cause the hips to drop low in the water increasing form drag.
Symmetry
The major symmetry problems in breaststroke occur under the water. Coaches are encouraged to enter the pool and observe what is happening.
The pressure on the arms (hands plus forearms) must be the same.
The length of pressure maintenance is important because a common fault is to release hand pressure early on the weakest arm (this can only be evaluated by underwater observation and swimmer self-analysis).
The timing underwater of the arms must be the same.
Kick
The action of the body in the propulsive phase of the kick can be responsible for a ripple action in the stroke (producing propulsion in much the same way as is possible in butterfly).
During the kick and as the head and shoulders are being driven down and forward in the arm drive, swimmers should attempt to bend slightly at the hips so that the buttocks come to the surface (in some cases slightly out of the water). This action results in a more direct kick and an undulating wave force.
Teach this concept first by doing kicking alone.
Propelling Efficiency
Repeat the explanation of the desirability of smooth actions (the Principle of conservation of momentum). Relate this to arm, kick, and body actions.
Evaluate streamlining efficiency. The swimmer goes fastest when in the fully-streamlined position at the end of the forward drive IF THE STROKE IS DONE CORRECTLY.
The development of acceleration in the arm action is more marked than in the previous two strokes.
The inward scull should be notably more violent than the outward scull.
The timing of all components must be smooth in transition phases.
Challenge swimmers to travel further on each stroke by completing less strokes per lap.
Breaststroke 3.2
Skills
Practice turns emphasizing speed of rotation.
Stress the stages of the underwater stroke so that each is done separately.
Emphasize the distance that the hands travel in the "hour-glass" shaped pull.
Practice starts.
Combine the start with the underwater stroke so that the dive momentum will be carried as far as possible.
Revision
Kick
Pressure on inside of ankles and feet, even arc sweep, streamline with rest of the body.
During the kick propulsion, and as the head and shoulders are being driven forward with the arm drive, swimmers can attempt to bend slightly at the hips so that the buttocks come to the surface (in some cases slightly out of the water).
Arms
Phases: outward scull, inward scull, and drive to extension.
Emphasize the inward scull more than the outward scull.
The arms must extend fully after the forward drive.
Timing
The head and shoulders should rise on the inward scull, inhalation should occur when the hands are under the throat.
The speed with which the head and shoulders are driven forward should match or exceed the speed with which the legs are driven backward.
Glide and Streamline
As much of the stroke as possible should be swum underwater (just under the surface) in a streamlined position.
Emphasize the importance of streamlining on every stroke by achieving a fully extended streamlined position before initiating the next stroke.
Removal of Errors
Do not initiate the outward scull before the totally streamlined position has been achieved.
Evaluate the hand pitch on the inward scull.
Raise the head on the inward scull to avoid late-breathing.
Kick back, not down and/or out.
The head should face the bottom of the pool and NOT LOOK FORWARD in the streamlined position.
Symmetry
The pressure on the arms (hands plus forearms) must be the same.
The length of pressure maintenance is important because a common fault is to release hand pressure early on the weakest arm.
The timing underwater of the arms must be the same.
Propelling Efficiency
Smooth actions (the Principle of conservation of momentum).
Evaluate streamlining efficiency.
The development of acceleration in the arm action is more marked than in the previous two strokes.
The inward scull should be notably more violent than the outward scull
.
The timing of all components must be smooth in transition phases.
Challenge swimmers to travel further on each stroke by completing less strokes per lap.
Crawl Stroke Block 3.1
Streamlining
Bilateral breathing should be required for the total session experience.
A flat, stable body with the head covered more than commonly taught.
Do not look forward (causes hip drop).
Bore a hole in the water with the head and shoulders, then slip hips and legs through that hole (minimize form resistance).
Arms
Pulling should always be in line with the wrist of the pulling arm.
Pull with hand/forearm.
Do longest stroke possible without extending the arm fully at entry or exit.
Achieve a vertical forearm as far in front of the head as possible (the "elbows-up" position).
Only do actions that compress the water and propel the swimmer forward.
Body
Roll the shoulders and hips on each stroke.
This is facilitated if the neck IS NOT HYPEREXTENDED (look to the pool bottom not forward).
Removal of Errors
Do not slide the hands forward or outward after entry.
Reach long forward, do not cross the shoulder line.
Head must turn on a longitudinal axis. If the water cuts the head at the hairline, that is the eyes are looking forward, it will not be possible to rotate the shoulders, hips, and kick correctly nor will streamlining be maximized.
Each kick should have the heels come to or just break the surface.
Pull back, not down.
Symmetry
Stabilize the body so that there is no sideways movement (hip sway); roll only along the longitudinal axis.
Assess the equality of recovery and propelling actions of the arms. Indicate what needs to be done to make each arm as "balanced" (symmetrical) as possible.
The pressure on the hands/forearms must be the same for each arm.
Propelling Efficiency
Explain the desirability of smooth actions (the Principle of conservation of momentum). Relate this to arm actions.
Evaluate the maintenance of momentum on the entry (usually the worst part of the action).
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the hand exit.
Kick consistently (an uneven kick means that there is inconsistency in the pull, an unnecessary body movement, or an unbalanced breathing action in the bilateral movement).
Minimize the drop-off in propulsion that occurs between the entry of one arm and the exit of the other.
Oppositivity
Discuss the desirability of the contra-lateral action of the arms when compared to the "overtaking" style of swimming.
Have swimmers experiment with trying to "balance" the arm positions so that they are roughly opposite each other in situation and action.
Avoid the surface and form drag complications that occur with the overtaking action.
Crawl Stroke Block 3.2
Skills
Practice turns emphasizing speed of rotation.
Experiment with the use of a double-leg kick when coming off the wall.
Practice starts.
Combine the start with a double-leg kick so the dive momentum will be carried as far as possible.
Revision
Streamlining
Bilateral breathing should be required for the total session experience.
Flat, stable body with the head almost covered, do not look forward.
Bore a hole in the water with the head and shoulders, then slip hips and legs through that hole (minimize form resistance).
Arms
Pull in line with the wrist of the pulling arm.
Pull with hand/forearm.
Do longest stroke possible without extending the arm fully at entry or exit.
Only do actions that compress the water and propel the swimmer forward.
Body
Roll the shoulders and hips on each stroke.
Do not hyperextend the neck.
Removal of Errors
Do not slide the hands forward or outward after entry.
Reach long forward, do not cross the shoulder line.
Head must turn on a longitudinal axis. If the water cuts the head at the hairline, that is the eyes are looking forward, it will not be possible to rotate the shoulders, hips, and kick correctly nor will streamlining be maximized.
Each kick should have the heels come to or just break the surface.
Pull back, not down.
Symmetry
Stabilize the body so that there is no sideways movement (hip sway).
Roll only along the longitudinal axis.
Balance the recovery and propelling actions of the arms.
The pressure on the hands/forearms must be the same for each arm.
Propelling Efficiency
Smooth actions (the Principle of conservation of momentum).
Maintain momentum on the entry.
Develop slight and gradual acceleration during the pull so that the body and arms are moving fastest at the hand exit.
Kick consistently.
Minimize the drop-off in propulsion that occurs between the entry of one arm and the exit of the other.
Oppositivity
Attempt to develop contra-lateral actions of the arms.
"Balance" the arm positions so they are roughly opposite each other.
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