Junior Performance
(Five Sessions / 10:00 Hours / £57 Per Month)
This is the advanced training programme, which is seen as the penultimate stepping stone in the development of swimmers to compete with distinction at a junior level. Swimmers within this programme are expected to show the highest level of commitment.
Junior Performance – this offers the swimmers a structured training programme to allow them to reach their full potential in the sport. Other previously learned skills such as mental preparation for training and competition are enhanced. Swimmers in the performance programme will be competing with distinction at maintaining high skill levels whilst putting the swimming skills under increasing pressure important component of the long term training process. Exposure to meets requiring overnight stays will be an important aspect of the swimmers development, as well as a full commitment to the competition programme
The Performance squad reflect the age/development stage of the swimmers. The group will be for swimmers aged between 12+ years old, this is a guideline ages, as there will be differentiation based on stage of development (physical maturity), sex (as females mature earlier than males and can be exposed to higher training levels earlier), and also on previous training background and ability.
Swimmers at this level should display the necessary drive, enthusiasm, behaviour and commitment to be accepted into this programme targeted at producing excellence.
Swimmers in Junior Performance will:
- Practice and consolidate technique on all strokes to provide swimmers with experience of all events
- Continue the development of aerobic capacity with more work at and above threshold
- Continue with an emphasis on starts, turning and finishing techniques and the further development of relay take-overs
- Continue the development of stroke technique and ‘feel’ for the water through the use of stroke drills and sculling movements
- Further develop the application of interval training on all strokes and distances
- Develop pace judgement through distance work, negative split and even paced swimming practices
- Continue the development of basic swimming speed and anaerobic capacity
- Be introduced to the principles of swimming training including the concept of an annual plan of training and competition, knowledge of the different types of swimming energy systems and related practices, and preparation techniques for competition
- Understand the concept of movement time and reaction time to improve starting ability
- Have knowledge and understanding of principles of flexibility and associated stretching practices
- Develop general strength through body weight exercises and the use of stretch cords
- Be educated in the importance of proper nutrition for swimming training and competition
- Be educated in the importance of fluid intake during training and competition
- Be exposed to an advanced mental skills programme: Self awareness; goal setting; self talk; relaxation; mental imagery; and attentional control
- Prepare to compete at national level. Exposure to meets requiring overnight stays will be an important aspect of the swimmers development, as well as a full commitment to the competition programme
Performance Training competencies
Swimmers at this level will have already have mastery of the previous level competencies. Additionally swimmers will be expected to:
- Use the clock fully during sets, especially for checking heart rate at end of sets
- Maintain technique during sets; stroke counting; increasing speed; consistency of repetition
- Have an increased awareness of perceived effort; steady pace; acceleration; fast finish
Event Hours(5)
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