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Stroke Development
Craig Nicholson
British Swimming
Content
• British Swimming
• Swimming Pathway
• Fundamentals
• Stroke Development
• Measurable outcomes
• Rules
British Swimming
Four aims:
1. To ensure everyone has the opportunity to learn to swim
2. To ensure everyone can achieve their own personal goals
3. To ensure that everyone has the opportunity to enjoy swimming as part of a healthy lifestyle
4. To ensure we achieve gold medal success
Club Environment Age Guideline
FUNdamental Movement Skills
Including School Swimming Provision
Foundation
LT
AD
Prin
cip
les
F
UN
da
me
nta
ls
S
kil
l D
ev
elo
pm
en
t
T
ra
inin
g t
o T
ra
in
Tra
inin
g
to
Co
mp
ete
T
ra
inin
g t
o W
in
Ac
tiv
e L
ifes
ty
le /
Sw
imF
it /
Oth
er A
qu
atic
sp
orts
e.g
. L
IFE
SA
VIN
G,
ca
no
ein
g,
sn
orke
llin
g,
octo
pu
sh
etc
Fe
ed
er C
lub
s /
Lin
k A
ctiv
itie
s /
Ta
ste
r S
es
sio
ns
/ S
ch
oo
l C
lub
Lin
k S
es
sio
ns
Performance Club
Competitive Swimming Waterpolo Synchro Diving
Open Water
Competitive
Club Competitive Swimming
Waterpolo Synchro Diving
Open Water
Skill Development
Club Competitive Swimming
Waterpolo Synchro Diving
Open Water
FUNdamental Sports Skills All Aquatic Disciplines inc. Rookie Lifeguarding
Age Starts: 4 mths +
Age:
Female: 5 – 8 yrs
Male:
6 – 9 yrs
Age:
Female: 8 – 11 yrs
Male:
9 – 12 yrs
Age:
Female: 11 – 14 yrs
Male:
12 – 15 yrs
Age:
Female: 14 – 16 yrs
Male:
15 – 18 yrs
Age:
Female: 16 yrs +
Male:
18 yrs +
Mo
ve
me
nt i
nto
: T
ea
ch
ing
/ C
oa
ch
ing
/ O
ffic
iatin
g /
Lif
eg
ua
rd
ing
(R
LS
S)
Disability
Wa
te
rp
olo
Div
in
g
Co
mp
etitiv
e
FUNdamental Sports Skills
Ro
ok
ie
L
ife
sa
vin
g
Sy
nc
hro
10
9
8
FOUNDATION
Including: ADULT & CHILD
AS
A N
AT
IO
NA
L P
LA
N F
OR
T
EA
CH
IN
G S
WIM
MIN
G P
RO
GR
AM
ME
CLUB ACTIVITY
EXIT
ROUTES
ACTIVE LIFESTYLE
E
XIT
RO
UT
ES
E
XIT
RO
UT
ES
E
XIT
RO
UT
ES
7
6
5
4
3
2
1
FUNdamental Movement Skills
RE
GU
LA
R P
AR
TIC
IP
AT
IO
N
DISABILITY
Fundamentals
• The fundamental stage needs to be FUN and structured and is key to the overall development of a swimmer!
• What are the fundamental skills?• ABCs (Agility, Balance, Coordination, Speed)• RJT (Running, Jumping, Throwing)• KGBs (Kinaesthetics, Gliding, Buoyancy, Striking with
the body)• CPKs (Catching, Passing, Kicking, Striking with an
implement)
Fundamentals Skills/ Games
• Entry/ Exits
• Buoyancy/ Balance
• Kicking/ Coordination
• Breathing
• Streamlining
• Rotation/ Orientation
Relaxed HandsAnd arm muscles
High Elbow on Rotation
Natural Head Position
Eyes looking to catch
High Elbow Catch Clean Hand Entry
Flat Body Position
Water Level at Hair Line
Freestyle
Freestyle
2/4/6Beat Kick
Whip like extension from hip to foot
Hips just below surface
Long Body Position
Accelerate through Stroke
Head Steady through the stroke
Hand Entry Thumb & forefinger
Body Roll Side to side
Freestyle Drills
• Kicking on Side Face down (always maintain pressure of catch)
• 12 Beat Roll• 6 Beat Roll• 6 Beat Kick• Catchup• Finger Trail• Thorpe (Shake wrist loose on recovery)• Roof Reach • Egg Roll
Backstroke
Hand entry just inside shoulder width
Straight arm recovery palm facing out
Natural Head Position
Alternating arm action
Palms face down on catch
Propulsion phase ends past the hip
Flat & streamlined Position
Water Level just under ears
Backstroke
6 Beat Kick
Whip like extension from hip to foot
Hips just below surface
Long Body Position
Accelerate through Stroke
Loose ankles good flexibility
Hand Entry little finger first
Body Roll Side to side around centreline
Backstroke Drills
• Kicking on Side Face up (always maintain pressure of catch)
• 12 Beat Roll• 6 Beat Roll• Egg Roll• Palms down (3 strokes then look at catch)• 3 Sculls ( Sculling 3 times at the catch position of stroke)• Robot (Slowing down recovery into stages)• Corkscrew• Cup Balancing• Mid stroke Catch up (Strong leg kick needed)
Butterfly
Relaxed HandsAnd arm muscles
Low Chin
Small head movement
Symmetrical
Shoulders clear of water
Extended Arms
Flat Body Position
Arms Low to water
Butterfly
Ready for Catch
Streamlined
High Hips Flat Body Position
Flat Back Position Extended Arms
Soft Hand Entry(No Splash)
Thumbs Enter First
Butterfly Drills• Chest press on top of water, under water (Arms by side
minimum kick)• Chest press with Scull• Double Arm Fly on Back• Kicking on Side (always maintain pressure)• 6 Kicks 1 Pull• Biondi Drill (FUN)• Underwater Kicking (4 Kick Rotation)• Right – Left – Front (Many Variations,1-1-1/2-2-2/3-3-3/3-3-1,
always breathe to the front)• Flat Fly Pull (As Flat as possible slow & low recovery) • Flight Time• Power Drills On – Off
Breaststroke
Submerged on recovery streamlined
Pull body past arms not arms into body
Eyes focused on a fixed point
Simultaneous arms and legs
Timing is critical Palms ready to catch at extension
Catch outside shoulder width
Keep elbows tight to body
Breaststroke
Legs for propulsion not balance
Raise heels to surface after propulsive phase
Hips just below surface
Body lifts naturally during insweep
Accelerate through Stroke
Good ankle flexibility needed
Legs recover as arms move forward
Elbows never below hands
Breaststroke Drills
• Hips, heels, Head – Kick and Swim Timing• Under Lane Ropes• 2 kicks 1 Pull• Repeated Underwater phases - down / along / surface• BR Arms Fly Kick• Hands behind the back Kicking Heels to Hands• Streamlined kicking no Board on the surface• Breaststroke Distance Per Stroke Minimum Resistance• Breaststroke kick holding the board vertical for
resistance
Milestones• By the end of this Stage X participants will be able to:• 1. Complete a set lasting 400m (e.g.16 x 25m) on a specific turn
around time set by the coach (e.g. 1.00min for each 25m).• 2. Swim 400m continuously using one stroke.• 3. Kick 25m backstroke with/without* using a board – *swimmer’s
choice.• 4. Kick 25m breaststroke with/without* using a board – *swimmer’s
choice.• 5. Kick 25m butterfly with/without* using a board – *swimmer’s choice.• 6. Kick 25m front crawl with/without* using a board – *swimmer’s
choice.• 7. Perform a backstroke turn from 10m in to 15m out.• 8. Perform a breaststroke turn from 10m in to 15m out.• 9. Perform a butterfly turn from 10m in to 15m out.• 10. Perform a front crawl turn from 10m in to 15m out.
Milestones
• By the end X Stage participants will be able to:• 1. Complete a set lasting 800m (e.g. either 16 x 50m; 8 x 100m;
4 x 200m) on a specific• turn around time set by the coach (e.g. 1.30min for 50m’s;
2.45min for 100m’s; 6.00min• for 200m’s).• 2. Swim 800m continuously choosing one stroke.• 3. Swim a continuous 100m IM using legal turns.• 4. Perform a 15m underwater kick on front in a streamlined
position.• 5. Perform a backstroke start then butterfly kick in a streamlined
position underwater until 10m from the start point (wall), transfer into stroke and complete the remainder of the 25m.
Milestones
• 6. Perform a front crawl start, underwater kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m.
• 7. Perform a butterfly start, kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m.
• 8. Perform a breaststroke start, perform a 1½ pull underwater, transfer into stroke and complete the remainder of the 25m.
Milestones
• By the end of this Stage participants will• be able to:• 1. Complete a set lasting 1600m (either 16 x 100m; 8 x 200m; 4
x 400m) on a specific timed• turn around set by the coach (e.g. 2mins 30seconds for 100m’s;
5mins 30 seconds for• 200m’s; 12mins for 400m’s).• 2. Swim 1500m continuously choosing one stroke.• 3. Perform a continuous 100m IM kick without using a kick board.• 4. Swim a continuous 200m IM using legal turns.• 5. Perform a 15m under water butterfly kick on back or front in a
streamlined position.• 6. Perform a front crawl relay take over – as an incoming
Swimmer.• 7. Perform a front crawl relay take over – as an outgoing
Swimmer.
FINA RULES
• Strokes
• Turns
• Starts