Focused (or Deliberate) Practice to Accelerate Skill-Learning in Swimming Rod Havriluk, Ph.D. Swimming Technology Research.

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Presentation transcript:

Focused (or Deliberate) Practice to Accelerate Skill-Learning in Swimming Rod Havriluk, Ph.D. Swimming Technology Research

Traditional Focused (Deliberate) Type of Practice

Benefits for Coach Need Characteristics Focused/Deliberate Practice

Professional - Swimmer progress Social Environment - Retain swimmers Financial - New swimmers Benefits for Coach

Technique Improvement

Focus on Streamline Cues

Streamline

Streamline Cues 1.One hand on top of the other 2.Elbows locked 3.Upper arms squeezing ears 4.Looking straight down 5.Legs straight 6.Toes pointed 7.Feet together

Practice Effect

Deliberate Practice Effect Jefferies, et al 2012

Progress Issues Physiology - Quality vs Quantity

Energy System Contributions

Progress Issues Physiology - Quality vs Quantity Skill-learning - Reinforce limitations Anatomy - Injury potential

Shoulder Anatomy

Ineffective Arm Entry

Time of Exposure

Ineffective Entry

Time of Exposure

Physiology - Quality vs Quantity Skill-learning - Reinforce limitations Anatomy - Injury potential Progress Issues

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision Variety of learning strategies Stay in cognitive and associative stages Replicate superior performance

Clear Instructions - Model

Clear Instructions - Cues KINESTHETIC VISUAL

Clear Instructions - Images

Clear Instructions - Guidance

Breaststroke Kick

Deliberate Practice Clear instructions Appropriate task difficulty

Appropriate Task Difficulty Course Distance Stroke Rate Breathing Frequency

Appropriate Task Difficulty Age (yrs)Course Distance (m)

Appropriate Task Difficulty Slow Stroke Rate for Complex Skill FL, BK, FR - Slow, Continuous Hand Motion BR - Interrupted Stroke Rate

Interrupted Stroke Rate

Nonbreathing

Breathing Frequency Nonbreathing Minimal breathing Breathing every other stroke cycle

Appropriate Task Difficulty Course Distance Stroke Rate Breathing Frequency Fatigue & Recovery Comfort & Attention

Rest Between Reps Long enough – to recover to avoid fatigue Short enough – to maintain attention to stay warm

Skill Isolation Drills Swim Drills Deck Drills

Breaststroke Arm Drill

Butterfly Arm Drill

Deck Drills Relay Take-off Arm Swing Wall Push-ups Breaststroke Kick on Deck

Wall Push-Ups

Breaststroke Kick

Cue-Focused Practice KINESTHETIC VISUAL

Cues for Key Positions

Synchronized Cues

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions

Stroke Repetitions Sufficient Number Effective Technique Develop Permanency

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback

Immediate Feedback Group Individual

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision

Individualized Supervision Reminders before swims Feedback after swims Frequent coach-swimmer dialog

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision Variety of learning strategies

Variety of Strategies Poolside instruction & analysis Classroom instruction & analysis

Classroom & Pool Classroom Instruction Pool Instruction Pool Testing Classroom Analysis

Variety of Strategies Poolside instruction & analysis Classroom instruction & analysis Swims and drills that isolate focus Practice with mirrors

Practice with Mirrors

Variety of Strategies Poolside instruction & analysis Classroom instruction & analysis Swims and drills that isolate focus Practice with mirrors Simulated swimming motions Quantitative analysis

Quantitative Analysis

Wasted Motion

Effective Motion

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision Variety of learning strategies Stay in cognitive and associative stages

Learning Stages 1. Cognitive 2. Associative 3. Autonomous

Maintain Focus Reminders before swim Questions after swim Dialog about perception

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision Variety of learning strategies Stay in cognitive and associative stages Replicate superior performance

Freestyle Arm Synchronization Gaps in Propulsion = Negative IdC (Catch-Up Stroke) Overlaps in Propulsion = Positive IdC (Superposition)

Gaps & Overlaps in Propulsion

Freestyle Arm Synchronization Gaps in Propulsion = Negative IdC (Catch-Up Stroke) Seifert, 2010 Overlaps in Propulsion = Positive IdC (Superposition) When expert swimmers increase their speed... only the superposition mode is observed.

Deliberate Practice Clear instructions Appropriate task difficulty Sufficient number of repetitions Immediate feedback Individualized supervision Variety of learning strategies Stay in cognitive and associative stages Replicate superior performance

Total Involvement Coach Strategies Team Investments Swimmer Habits

Benefits Need Characteristics Summary

swimmingtechnology.com Thank you. Questions?