WTRC SHARKS

895 Miamisburg Centerville Rd

Ohio Swimming
Level 2

Coaches Corner

Recommended Reading from Coach Evan

Some Keys to Great Swimming:

1) Consistent Training: Attendance, focus and effort

2) Recovery: Rest, stretching and eating/drinking

3) Awareness: Recognizing strengths and weaknesses.  Working at the specifics to get better.

4) Motivation: What inspires the swimmer?  What is he/she swimming for?

5) Seeing "failures" as oppurtunities:  Looking for what went wrong (long/short term) and finding ways to improve.

6) Know what you go: Knowing best times allows swimmers to have a better understanding of how well training is going.

 

So what does sleep deprivation do to your game?

•       Decreased energy. Sleep deprivation reduces your body's ability to store glycogen -- energy that you need during endurance events.

•       Worse decision-making and reflexes. Studies have shown that athletes who don't get enough sleep are worse at making split-second decisions and less accurate.

•       Hormone changes. Not getting enough sleep can increase levels of cortisol, a stress hormone that can slow down healing, increase the risk of injuries, and worsen memory. It also lowers levels of growth hormone that helps repair the body.

On the flip side, studies have found clear evidence that increasing sleep has real benefits for athletes.

A 2011 study tracked the Stanford University basketball team for several months. Players added an average of almost two hours of sleep a night. The results? Players increased their speed by 5%. Their free throws were 9% more accurate. They had faster reflexes and felt happier. Other studies have shown similar benefits for football players and other athletes.

Hydrate!
Here's a breakdown of how much you should be drinking and when: 
Overall water consumption for kids age 9 to 13 should be 2.0 to 2.5 liters per day, whereas 14-18 year-olds should strive for 2.5 to 3.5 liters, with girls falling near the lower end of the range, and boys at the higher end. Keep in mind, we're talking about water here, not juices, sports drinks, or soda. This should be your target for each and every day, with your fluid requirements increasing with age and time in the water.

 

Looking for great swimming related articles?  Check out Swimswam.com

Need to get pumped for workouts or meets? Watch the men's 4 x 100 Free Relay from the 2008 Olympics