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Physical Preparation of Olympic Swimmers
- 1. SCOTT POLLOCK SENIOR STRENGTH & CONDITONING COACH ENGLISH INSTITIUTE OF SPORT STRONG ENOUGH? PHYSICAL PERPARATION OF OLYMPIC SPRINT SWIMMERS
- 2. DEMANDS OF OLYMPIC SWIMMING DATA INFORMING PRACTICE PERFORMANCE INDICATORS OPTIMIZING RACE DAY PERFORMANCE
- 3. DEMANDS OF OLYMPIC SWIMMING DATA INFORMING PRACTICE PERFORMANCE INDICATORS OPTIMIZING RACE DAY PERFORMANCE
- 4. 100m Demands Olympic Events- Span the continuum of energy system requirements. 200m 400m 800m 1500m 10k 50m Freestyle I. MedleyButterflyBststrokeBackstroke 20-25s 50-55s 2 min 2 min 3.5-4 min 57-60s 2-2.5 min 55-60s 2 min 3.5-4min 2 min 2 hrs 14-15 min 8 min 55-60s
- 5. Demands: Movement Analysis Demands Movement Analysis – Multiple joints achieve extreme ranges. These are specific to the stroke in question.
- 6. DEMANDS OF OLYMPIC SWIMMING DATA INFORMING PRACTICE PERFORMANCE INDICATORS OPTIMIZING RACE DAY PERFORMANCE
- 7. Performance Indicators: AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level? Performance Indicators A Performance Backwards Approach. Clarify the AIM. Quantify it to create a GOAL. Use this goal to build a RACE MODEL. Use this model to COMPARE with current performance
- 8. Understanding the aim is key for both coaches & athletes. Often this is assumed If a mismatch is present being coach and athlete aims tensions may arise. AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level?
- 9. Performance Indicators: Quantifying moves thinking from hypothetical to tangible This may be achieved through statistical means (such as extrapolating previous performances with regressions, as seen for the sprint event below). However all models are wrong (while some are useful), so coach insight and athlete engagement as well as modelling when goal setting. AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level? Budapest 2010 Shanghai 2011 London 2012 Barcellona 2013 Glasgow 2014 Kazan 2015 Rio 2016
- 10. Performance Indicators: Goals broken down to create a race models This should clearly outline what it will take to achieve the goal. This can be simple, such as creating race segments (as below), or complex. The model should fit the athlete as it is their performance we are trying to influence. AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level? Race Model Current Best Difference Start Time (s) 5.90 6.30 0.40 Free Swim (s) 15.61 15.62 0.01 Finish Time (s) 2.41 2.46 0.05 Total Time (s) 23.92 24.38 0.46
- 11. Performance Indicators: ‘GAP ANALYSIS’ This should show the different between ‘ideal’ and ‘current’ performance levels. This process should identify key areas for improvement in training. AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level? Race Model Current Best Difference Start Time (s) 5.90 6.30 0.40 Free Swim (s) 15.61 15.62 0.01 Finish Time (s) 2.41 2.46 0.05 Total Time (s) 23.92 24.38 0.46
- 12. Performance Indicators: AIM What is it we intend to achieve? Goal What is the desired result? (quantified) Model What would the event need to look like to achieve the goal? Comparison What are the differences between the model and our current performance level? Performance Indicators A Performance Backwards Approach. Clarify the AIM. Quantify it to create a GOAL. Use this goal to build a RACE MODEL. Use this model to COMPARE with current performance level .
- 13. DEMANDS OF OLYMPIC SWIMMING DATA INFORMING PRACTICE OPTIMIZING RACE DAY PERFORMANCE PERFORMANC E INDICATORS
- 14. Performance Indicators: Data Informing Practice By now we should have a good understanding of key areas for improvement for each swimmer. By testing physical qualities we should be able to calculate which are more likely to impact key areas for improvement should we improve them.
- 15. 3000 3100 3200 3300 3400 3500 3600 3700 3800 3900 4000 4100 4200 4300 4400 4500 4600 4700 4800 4900 5000 5100 5200 5300 5400 5500 5.2 5.4 5.6 5.8 6 6.2 6.4 6.6 6.8 7 SquatJumpPeakPower(watts) Start Time (seconds) Correlation isn’t Causation…but it isn’t useless By compiling the testing data of multiple athletes we can establish correlations between physical qualities and key areas of swim performance. In this example a strong correlation can be seen between the peak power achieved during squat jumps and start times in 9 elite swimmers.
- 16. Start Time Peak Swim Velocity Turn Time Freestyle ↑ Lean Mass ↑ Lean Mass Index ↑ Lean Mass ↓ Fat Mass Sum of 8 ↑ Chin Up 1RM ↓ Fat Mass Sum of 8 ↑ SJ Peak Power ↑ Bench Press Starting Strength ↑ Squat/Clean 1RM Breaststroke ↑ Lean Mass ↑ Arm Span ↑ Lean Mass ↑ Fat mass sum of 8 ↑ Back Squat 1RM ↑ SJ Peak Power ↑ CMJ Starting Strength ↑ SJ Peak Power Backstroke ↑ Lean Mass ↑ Lean Mass ↑ Height ↓ Fat Mass Sum of 8 ↑ Bench Press 1RM ↑ SJ Peak Power ↑ SJ Peak RFD ↑ Bench Press Peak RFD ↑ Back Squat 1RM Butterfly ↑ Waist Girth ↑ Lean Mass ↑ Lean Mass ↓ Ab Skinfold ↑ Chin Up 1RM ↓ Fat Mass Sum of 8 ↑ SJ Peak Power ↑ Bench Press 1RM ↑ Back Squat 1RM PHYSICAL PERFORMANCE CHEAT SHEET Once we understand the strong correlates between physical performance and aspects of swim performance we can notice trends which may support our delivery. For example, upper body strength appears to correlate with swim velocity in 3 of the strokes however lower body strength is more important for breaststroke.
- 17. 3000 3100 3200 3300 3400 3500 3600 3700 3800 3900 4000 4100 4200 4300 4400 4500 4600 4700 4800 4900 5000 5100 5200 5300 5400 5500 5.2 5.4 5.6 5.8 6 6.2 6.4 6.6 6.8 7 SquatJumpPeakPower(watts) Start Time (seconds) How strong is strong enough? As we have now established our target race model we can now use the intercept on the correlation to set targets. In this example a swimmer with a target start time may consider a peak power during a squat jump of 4400w appropriate.
- 18. DEMANDS OF OLYMPIC SWIMMING DATA INFORMING PRACTICE OPTIMIZING RACE DAY PERFORMANCE PERFORMANCE INDICATORS
- 19. Optimising race day performance: A science and an art On a typical race a warm up may present opportunities to use sport science interventions to acutely enhance performance. However what we say and how we interact with athletes during this stage is critical to success. “OK, this is the big one! We’ve been waiting for this moment for 4 years. You might never get this opportunity again. The whole country is
- 20. Anxious Avoidant Secure Attachment Theory: The lens through which we view the world differs and has often been shaped in early life. Anxious people may associate success with love and fear not performing well will hurt personal relationships. Avoidant people may wish to tackle problems alone and don’t wish to appear vulnerable or verbalise when they need help. Secure people know they are loved and cared for whatever the outcome and seek to enjoy experiences for what they are.
- 21. “OK, this is the big one! We’ve been waiting for this moment for 4 years. You might never get this opportunity again. The whole country is Consider this ‘pre talk’ being given to 2 athletes prior to an Olympic final
- 22. Optimising Performance Attachment Theory “OK, this is the big one! We’ve been waiting for this moment for 4 years. You might never get this opportunity again. The whole country is Anxious athletes typically elevate pressure. The key words derived from our pep talk may add to this sense of pressure. What impact might this have on their performance?
- 23. Optimising Performance Attachment Theory “OK, this is the big one! We’ve been waiting for this moment for 4 years. You might never get this opportunity again. The whole country is Secure athletes may be enjoying the experience. They may simply be happy to be taking part. What impact would the same pep talk likely have on their performance?
- 24. DATA INFORMING PRACTICE PERFORMANCE INDICATORS OPTIMIZING RACE DAY PERFORMANCE DEMANDS OF OLYMPIC SWIMMING RECAP
- 25. By understanding the demands of the sport we can identify the physical qualities which underpin performance.
- 26. We can then use the data we collect to identify ‘how strong is strong enough’ and deliver more targeted and athlete specific training 3000 3100 3200 3300 3400 3500 3600 3700 3800 3900 4000 4100 4200 4300 4400 4500 4600 4700 4800 4900 5000 5100 5200 5300 5400 5500 5.2 5.7 6.2 6.7 SquatJumpPeakPower (watts) Start Time (seconds)
- 27. However we must not fall into the trap of thinking we work with robots. Each individual must be treated as such if we are maximise
- 28. THANK YOU STRONG ENOUGH? PHYSICAL PERPARATION OF MEDAL WINNING OLYMPIC SWIMMERS @ScottPollock36
Editor's Notes
- -thank the UKSCA and ASCA for asking me across to speak -I’m here today to speak about S&C in swimming (despite it being around 6 months since I have worked in the sport) So hopefully I can remember what it was we did. -What I do remember and why I think there was a bit of a buzz around swimming in the UK over the last few years, was the step change in performance that occurred in a relatively short period of time. -By step change ion performance what I mean is a noticeable chance in performance that appears to buck a current trend. And that was certainly the case with British Swimming. -In 2012 they failed to hit the medal target set to them by the British government and that brought about the funding cuts and redundancies that we associated with missed targets. The next year they came home from the world championships with only 1 bronze medal.
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
- -There are 4 competitive strokes which can also be combined to make an individual medaly race. -There are also a range of distances which cause events lasting very different durations. (20 seconds to 2 hours) very different demands.
- -the movements involved in elite swimming are not natural and from a musculoskeletal view point aren’t very nice. -extreme shoulder internal rotation -extreme external rotation of the knee and ankle -hyperextension of the lumbar spine Not only are these positions difficult to achieve, but once achieved swimmers have to apply force from these positions and do so repetitively for around 20 hours a week, spread over 10, 2 hour sessions and then lift 3-4 times per week. So all of this should give you a taste of some of the challenges faced when working as part of a support team in this sport.
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- Top down model to establish what it would take to win So we have some surface level information of what the sport involves but what does it take to win Olympic medals? Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
- So what became clear from this process was that the majority of the impact we could make as an S&C department could be addressed by increasing the power swimmers could express during lower body triple extension, pushing and pulling. Additionally most of the swimmer weren’t strong enough to produce large power outputs. So our philosophy was shaped by this and we essentially made our program about squat, bench and chin, this is what we trained, tested and monitored as well as the other vairables which we found to correlate to performance (such as specific measures of range of motion, power output and body compositon). Once we were happy we could develop these qualities the next challenge was to see if we could optimise these when they mattered the most (on race day)…….
- So once we have identified the race segment that needed to be addressed The next step for us was to identify if there were physical variables which we could develop in the gym to influence the particular skill. So we went about undertaking quite a large project……
- Cheat sheet
- Taking this a step further we wanted to identify if a physical variable was actually performance limiting…. Or as the title of this presentation suggests…HOW STRONG IS STRONG ENOUGH
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
- But that isn’t the only way we worked with swimmers to optimise performance on race day…… We also had a significant role to play during the warm period prior to a race.
- -Specifically these are that I’ll address. -But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.