Past Clinic: Comprehensive Backstroke and Butterfly Racing Camps
Quincy, MA (Two Locations)
Saturday: Lincoln Hancock Pool 300 Water St.,
Sunday: Emilson Branch of the South Shore YMCA 75 Mill St.,
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Sunday: Emilson Branch of the South Shore YMCA 75 Mill St., .
Past Clinic
Introduction
Two-Day Swim Camp – Sign up for one or SAVE by signing up for both days!
At this camp, participants will learn the skills necessary for a complete race - swimmers 11 and under will focus on backstroke, while the curriculum for swimmers 12 and over will cover butterfly. For each age group, the Saturday session will cover starts, underwaters, and turns. Then on Sunday, swimmers will start with the basic body position for the stroke and add the kick, pull, and breath until they are ready to swim at race pace!
Leading each session of this camp is Elite Clinician and Olympic medalist Kim Vandenberg! Kim is a very knowledgeable and enthusiastic clinician with the ability to relate with swimmers of all abilities. Scroll down for more details on the curriculum.
Session Times (Both Days):
11 & Under: Check in 9:45 AM, Clinic 10:00 AM-12:30 PM
12 & Over: Check in 1:45 PM, 2:00 PM-5:00 PM
Two Locations:
Saturday: Lincoln Hancock Pool 300 Water St. Quincy, MA 02169
Sunday: Emerson Branch of the South Shore YMCA 75 Mill St. Hanover, MA 02339
Suggested Participants
SAVE: Sign up before prices rise or the sessions fill up!
Kim will be in the water leading four sessions - two for each age group. This camp is recommended for swimmers with at least one year of competitive swimming experience. Swimmers younger than 8 years old are not recommended without their coach's approval.
Curriculum
11 & UNDER DAY 1 (SATURDAY): BACKSTROKE STARTS, UNDERWATERS, & TURNS
Did you know that the fastest your swimmer is ever moving in a race is immediately after the start and turns? At these key points in a race, many swimmers, even at an elite level, do not know how to truly explode off of the start or out of the turns. Swimmers can also add in extra movements that slow them down by creating drag. We believe that the start, turn, and underwaters are your swimmer's biggest opportunity to drop time in their backstroke races. At this session, your swimmer will learn how to maximize their speed off of every backstroke start and into and out of every turn.
- BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Kim Vandenberg will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Especially off each wall in a backstroke race, underwater speed is vital for every swimmer!
- BACKSTROKE FLIP TURNS: Your swimmer will learn how to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall with long strokes and KNOWING THEIR COUNT! Then they'll use their core and arms to get through the turn. They will practice planting their feet on the wall for a powerful push off in the perfect streamline. Kim will give the swimmers drills and exercises to help them master this athletic skill!
12 & OVER DAY 1 (SATURDAY): BUTTERFLY STARTS, UNDERWATERS, & TURNS
The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Olympic medalist Kim Vandenberg has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Kim will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! In butterfly races, a good streamline with strong dolphin kicks can take off seconds from each lap.
- BUTTERFLY OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
11 & UNDER DAY 2 (SUNDAY): BACKSTROKE TECHNIQUE - BODY POSITION TO RACE PACE
Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with Kim Vandenberg to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
- KICK: Have you ever noticed how many swimmer's knees break the surface when they kick in backstroke. This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Kim will help swimmers maintain maximum propulsion with the proper kicking technique.
- PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water.
- ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
- RACE PACE: Participants will bring all of the technical elements of backstroke together in a fast and powerful stroke. Practicing backstroke at full speed while maintaining good body position and stroke technique will make it second nature when it comes time to race.
12 & OVER DAY 2 (SUNDAY): BUTTERFLY TECHNIQUE - BODY POSITION TO RACE PACE
Olympic medalist Kim Vandenberg will work with participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.
- BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Kim on establishing and maintaining the proper body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
- PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Kim will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.
- RACE PACE: Get up and go with some fast butterfly strokes! Tempo is very important in butterfly, so swimmers will experiment with different stroke rates while accelerating their speed. Challenging themselves to maintain form while in a competitive environment will lead to elite butterfliers!
ASK QUESTIONS
Swimmers and parents are invited to ask Kim questions during a Q&A session. Gain insight into her training regimens, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe Kim swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to your top speed with one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Kim, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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