Introduction:

In the world of swimming, innovation and adaptation are key to achieving optimal performance. At the HC Swim Club in Tasmania, coaches Sam and Rachel, Jess, Harry and Mitch have introduced an approach to skill development. By breaking down progressions of skills using shapes as cues, swimmers have experienced significant improvements in their technique and overall performance. This article explores how this unique method has become a driver for change within the swim club and highlights its positive impact on swimmers' abilities.

Breaking Down Skills:

One of the key strategies employed by Coaches at HC Swim Club is the use of shapes to guide swimmers in mastering specific skills. For example, when teaching turns, swimmers are taught to create an ‘h’ shape with their bodies, balancing themselves under the water:

By first practicing this movement on land and then transferring it to the water, swimmers can better understand and execute the necessary actions for a successful turn. This breakdown into biomechanics has proven highly effective in helping swimmers grasp the intricacies of each skill.

Step-by-Step Approach:

The HC Swim Club coaches have found that breaking down skills into three steps and teaching each one separately yields excellent results. By initially focusing on individual components, swimmers can fully comprehend and master each step before combining them into a cohesive whole. This method allows for a more comprehensive understanding of the skill, ensuring that swimmers can consistently perform it correctly. Once the skill is broken down and repeated, training sets are tailored to the swimmers' abilities, gradually increasing the distance they can practice while maintaining proper technique.

Positive Outcomes:

The implementation of this innovative approach has brought about positive outcomes for swimmers at the HC Swim Club. By providing a structured framework for skill development, swimmers have experienced improved technique and efficiency in their strokes. The step-by-step approach has allowed swimmers to build a strong foundation and gradually progress to more complex movements. Moreover, the use of shapes as cues has enhanced swimmers' kinaesthetic awareness, enabling them to better understand and replicate correct body positioning in the water. For further information to support this concept, visit this blog:

Biomechanics In Sport - Physiopedia (physio-pedia.com)

Conclusion:

45 HC Swimmers performed at the recent Tasmanian Cripps Short Course State Championships, supported by coaches Rachel Brennemo, Harry Kink, Dylan Harris and Mitchell Rickards.

As a team we achieved 118 personal bests, along with 16 gold medals, 13 silver medals and 19 bronze medals.

We also had five state records broken by Daniel Shilcock, backing up some incredibly fast swims at the New Zealand Short Course Championships and Victorian Age Championships in August. Since turning 17 in June Daniel has broken an impressive 27 State Age records and 2 State Open records. Congratulations, Daniel!

Across the board our team performed exceptionally well, and the camaraderie and spirit of our team really stood out particularly with big days, after a very busy season.

HC Swim Club achieved some fantastic results at the 2023 Short Course Victorian Age Championships.

Our team was represented by Daniel Shilcock, Eli Jones, Tommy Direen, Ewan McIlwraith, Lara Pederson, Molly Duffy, Ruby Biggins and Leila Joscelyne. Along with coaches; Rachel Brennemo, Dylan Harris and Mitchell Rickards.

Swimmers performed excellently at this high level of competition.

Daniel Shilcock broke five Tasmanian state records (some multiple times over the weekend!) to achieve first place in the 200 Breaststroke; second place in the 200 IM and 200 Backstroke; as well as third in the 100 Backstroke.

Eli Jones also achieved third place in both the 800 and 1500 Freestyle events for the 15/16 age group, despite having only turned 15 a few weeks ago. This trip was a great opportunity for our team to strengthen and provided a learning experience for both swimmers and coaches.

How to balance training and life as an age group swimmer

Many age group swimmers (between ages 10 – 17years) and their parents can find trying to balance swimming demands overwhelming. Having a swimmer in the family can impact such things as, family time, holidays, weekends, meal-times and sleep. 

More recently, due to many studies around the world, the philosophy around training age group swimmers has evolved and coaches are understanding the benefits for swimmer performance long term if individuals are provided with a more balanced approach towards their swimming. 

Swimming organisations around the world are working with universities to provide a better understanding, in regards to children development in relation to swimming training. A couple of links below will provide additional information regarding this process:  

Swimming Australia - Project H2Grow 

GROWTH AND DEVELOPMENT OF SWIMMERS (teamunify.com) 

These studies have recognised greater achievement as an older swimmer when greater emphasis is placed on balancing training, skills and technique with additional activities such as; team sports, bike riding, surfing, yoga, dance and free play are offered.  These activities support their growing bodies with better mobility and flexibility, which will enable their swim coach with the ability to provide stroke correction more effectively. The swimmers are then able to adapt to the change in a shorter period.   

Swimmers who are more balanced can enjoy swimming as a whole and then be more prepared physically and mentally as they feel less like there has been a sacrifice given to achieve their goals, this then channels a focus towards enjoyment of the process. The purpose for a quality age group coach is to manage the swimmers through the years towards moving into an open swimmer who has then a high-quality level of swimming techniques and continues to enjoy swimming. This process can prove difficult if the swimmer feel they have made great sacrifices to being in the sport during the age group years. 

The key elements to consider towards providing a more balanced approach are: 

• Plan holiday breaks for the family after talking with the coach around optimum times throughout the year 
• Ensure the swimmers can plan a free day during the week  
• Plan an adaption long weekend after attending 48 – 52 sessions 
• Balance sessions throughout the week with the coach to include additional activities  
• Re-assess attending every swim meet or time trial and be more specific to allow the swimmer weekend time 
• Consider writing down goals related to skill development as well as times without time frames 
• Look into adding mobility and flexibility exercises into the schedule to support the risk of injuries such as shoulders rotation. The swimmers understanding of how their body moves can assist in their ability to apply changes to their stroke more effectively and efficiency. 

Age group swimmers will be in this stage of their development for around 8 years. Four of these years are in the learning to train phase, followed by the training to train phase.  It is essential that they are provided with the best environment to develop mentally and physically during this period to maximise their performance as they are moving forward into being well rounded open swimmer. 

The family and the swimmer will be better prepared as a whole by taking their time and enjoying the process, injury free. 

Rachel Brennemo (Performance Coach) and the HC Coach Team