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AquaHawgs has been structured on the premise that there are
four basic phases of athlete development in our swimming program.
At each level of the program, we continually try to evaluate and
adapt to the multitude of factors, both scientific and
sociological, that impact the growth and development of young
athletes. Experience has taught us that the perfect developmental
swimming program is a moving target that changes as the population
we serve changes and as we learn more and more about the
development of young people. Following is an outline description of
the three phases of development and the basic premises that
currently guide our thinking at each of these
levels.
Phase I: Basic Skill
Development – Ages 7 to 10 –
Hawgs
This phase is the
introductory level of competitive swimming. In order to begin in
the novice levels of our program, swimmers must be able to swim a
minimum of 50 yards of freestyle and backstroke and 25
yards of breaststroke and butterfly.
1) The focus is
almost entirely on teaching fundamentals and developing basic motor
learning skills, balance and coordination in the
water.
2) We believe
young athletes should begin swimming on a regular basis no later
than age 9 or 10, ideally at age 7 or 8. How far they swim is not
as important as the fact that they are in the water on a regular
basis developing their feel for the water. We believe it is
important that novice competitors swim at least 2 times per week
for a minimum of 7-8 months per year.
3) It is vitally
important to make swimming fun and enjoyable. We believe the most
significant responsibility for novice coaches is teaching young
people to love the water and to love the sport.
4) It is critical
for novice coaches to emphasize correct fundamentals and to have
the willingness to sacrifice speed for efficiency. This concept can
sometimes work against a swimmer’s short-term success at this
age. At this level, we believe there is great merit in competition
based on skill development.
5) The majority of
yardage in the early years needs to be low intensity and
technique-oriented. This is not necessarily as exciting or fun for
swimmer or coach, as is swimming fast.
6) We believe that
it is essential to teach, develop and promote all four strokes and
all events. Age groupers should not be permitted to specialize in
practice or in meets.
7) We place a very
heavy emphasis on kicking. Coaches are required to make kicking a
high percentage of the conditioning work done at the novice levels.
Kickboards are the only training aids used at this
level.
8) Swimmers are
readily encouraged to participate in other activities and sports.
We believe physical activity and the experience of other sports
increases the number of learned movement patterns and general
athletic development of the child. Sports such as gymnastics and
soccer have excellent carryover value. The better the athlete, the
better the swimmer.
9) At every level,
but particularly the novice level, we take a long-term approach to
swimmer development. Once swimmers begin in our program, we want to
give them the preparation and tools they will need to make swimming
a lifetime activity.
Hawgs
Swimmers in this
group have a basic understanding of swimming skills. Refinement and
continued development of these skills are the main objective of
this group. All of the swimmer’s other activities, such as
soccer, baseball, dance, etc. are encouraged. The basic points of
emphasis are swimming satisfaction, fun, stroke technique and
beginning competition. Swimmers in this group generally compete in
“BC” level swim meets and are encouraged to attend at
least 2 to 3 of the four practices offered each
week.
Phase II: Basic Training
Development – Ages 10 to 13 – Jr.
Hawgs
At the age of
10-13, swimmers move into the second level of our program. Swimmers
who move into these practice levels are able to swim all four
strokes and maintain good technique on low intensity interval work.
This phase is a transitional level where the emphasis begins to
change from primarily teaching to a relatively equal balance of
technique work and physiological development.
1) The focus is
still centered on teaching fundamentals and developing a strong
foundation in all strokes.
2) The number of
practices per week offered at each team level increases to 6 and
swimmers are encouraged to attend as many practices as possible but
no fewer than 4 per week.
3) Low intensity
aerobic conditioning is emphasized and athletes begin to do more
mileage on a weekly basis. It is important that the fundamental
skills developed in Phase I not be compromised as swimmers begin to
swim farther in practice.
4) At this level,
the training program focuses on preparation for the 200 IM and
200/500 freestyle events. Even if swimmers show promise in specific
events, we do very little specialty work. We have developed a
program to promote interest and participation in the IM and,
eventually, the distance freestyle events.
5) A high priority
continues to be placed on kicking all four strokes. Beginning at
this level, coaches are encouraged to do 40-50% of their kick
training without boards.
6) Beginning with
this phase a high priority is also placed on maximizing the number
of training weeks per year. Peak performance efforts are put off
until the latest point possible in each season. Likewise, the
importance of swimming through the year is emphasized. This
training philosophy carries through to the higher levels of the
program.
7) Swimmers are
still encouraged to participate in other activities and sports.
However, we are hopeful that participation in other activities
allows them to meet the minimum attendance expectations for
swimming. In a perfect program, the swim team would provide
opportunities for crossover training and exposure to other
sports.
8) Stretching and
limited calisthenics are incorporated into the overall program
during this phase.
9) Although the
overall level of training expected of swimmers increases during
this phase of the program, coaches are charged with being creative
and making the experience fun and enjoyable. Great age group
coaches have the special ability to make hard work be
fun.
Jr.
Hawgs
Swimmers in this
group have a moderate level of competitive swimming experience. Dry
land training, endurance, conditioning, and stroke refinement
continue to be emphasized. In addition, race strategy, competitive
skills, goal setting and an understanding of time standards are
emphasized. Swimmers in this group generally compete in
“ABC”, “AA” and State Championships/ Junior
Olympic level swim meets and are encouraged to attend at least four
of the six practices offered each week.
Phase III: Advanced Training
– Ages 13 to 18 – Sr.
Hawgs
Most team members
move into the senior levels of our program at age 13. The quantity
and intensity of the training program increases. For the first
time, the program structure calls for more time to be devoted to
physiological conditioning than to teaching
fundamentals.
1) In this phase,
the mileage completed each week begins to be an important
consideration. We want to take advantage of the pre-pubescent
window of opportunity to more fully develop aerobic
capacity.
2) Although low
intensity aerobic conditioning is still the highest priority, we
have athletes begin to do more anaerobic threshold work. As
swimmers swim faster in practice a greater percentage of the time,
it is critical that technique is not
compromised.
3) We believe that
to be as successful in long course swimming as one is in short
course swimming requires approximately 10-15% better conditioning.
The training program in the practice levels of Phases III designed
to emphasize and promote long course swimming throughout the
year.
4) Swimmers are
encouraged to attend as many practices each week as possible. AM
practices during the school year are introduced at the top level of
this phase. Swimmers at these senior levels are encouraged to begin
to make a choice between swimming and other
activities.
5) Beginning in
this phase, careful attention is given to maintaining aerobic
fitness levels from one season to the next. Breaks between seasons
are limited to avoid significant deterioration of aerobic
fitness.
6) Dryland
training is introduced at these levels with the emphasis primarily
being on the development of core body conditioning and teaching
swimmers how to lift weights.
Senior Hawgs
Group
Swimmers in this group have a high
level of competitive swimming experience. This group is designed to
transition swimmers from age group swimming to senior swimming
through an increased volume and intensity of training. The focus is
to improve cardiovascular fitness, refine stroke skills and gain
competitive experience. Swimmers in this group generally compete in
Senior State Championship and Sectional level swim meets and are
encouraged to attend at least seven of the eight practices offered
each week.
Phase IV: Advanced Training
– Ages 15 & Over – High Performance
Group
(Summer Only)
Swimmers with the
appropriate dedication, desire, experience, and talent move to the
advanced training level of our program at 15 years of age. The
training program in Phase IV is very demanding with a heavy
emphasis on distance-based physiological
training.
1) Success over
the long-term remains a high priority. Although we could train high
school age swimmers in such a way that they could swim faster in
the shorter events during their teenage years, we believe it is our
responsibility to provide an aerobic-based training foundation that
will allow them to achieve ultimate success in their college
years.
2) Work within
various energy systems becomes an important component of the
overall training program. Emphasis is still heavily aerobic, but
specificity of training for stroke and distance becomes part of the
regimen.
3) While mileage
completed is an important consideration, attention to detail and
improvement in stroke technique is very highly valued. Coaches
continually stress efficiency and technical precision as key
components to success at the elite levels.
4) Swimmers are
still encouraged to train and compete in a wide variety of events.
We believe there are many instances in this country where 15-17
year-old swimmers begin to specialize too early in their
careers.
5) The commitment
level required at this level of the program is very high with
swimmers expected to attend 9 practices per week during the
summer.
High
Performance Group
In addition to having at least three
Central Sectional Qualifying standards, swimmers in this group have
a proven commitment and ability to train at the highest senior
level. The goal of the High Performance Group is to refine stroke
technique, increase training volume and enter a period of event
specialization while attempting to achieve Junior National,
National, and Olympic Trial time standards. Swimmers in this group
commit to 20+ hours per week of water and dry land training. Up to
nine 2 to 3 hour workouts are held weekly and the members of this
training group are expected to attend all
workouts.
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