STREAM LINING AND FRONT CRAWL KICKING
- lesson plans -
For Speedo Swim Squads Dubai www.speedoswimsquads.com Coach / Author: Bojan Mustur www.bojanmustur.com Design / Photography: Bojan Mustur Sarajevo, Bosnia and Herzegovina ©Bojan Mustur
STREAM LINING AND FRONT CRAWL KICKING - lesson plans June, 2016
Table of Contents Stage 3 of the ASA Learn to Swim Framework............................................ 6 LESSON PLAN 01..................................... 8 LESSON PLAN 02..................................... 15 LESSON PLAN 03..................................... 20 BOJAN MUSTUR........................................ 28
Stage 3 of the ASA Learn to Swim Framework During Stage 3, your pupils work towards being able to swim 10m on their front and back and will be able to swim underwater to collect objects from the bottom of the pool. Rotation skills and water safety knowledge will also be developed.
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streamlining and front crawl kicking
streamlining and front crawl kicking
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LESSON PLAN 01 MAXIMUM FORCE, PROPULSION AND ENERGY WHILE KICKING DURATION: 30 MIN.
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1. (Assuming that the warm ups are completed) Jump in from poolside and submerge Duration: 2 min. 2. Basic technique: Flutter kicking with head up, holding on to the pool edge Duration: 5 min. Hold onto the pool edge (or a pool lane marker). Push off the ground, and start to alternately kick up and down. Use equal force. During propulsive phase of the kick, apply maximum energy. Make sure your feet are pointed. Keep your head above water. Feel how the kick pushes your legs and hips 10
streamlining and front crawl kicking
upward. During the upward kick, try to break water minimally. Straighten your arms while holding onto the pool edge until your body is horizontal and fully extended. 3. Flutter kicking with head down, holding on to the pool edge Duration: 5 min. 4. Repeat the previous exercise but now put your head in the water so it is in line with your body. Try to get as horizontal as possible and feel how you can use a lighter kick to float. Stop kicking when you need to breathe. streamlining and front crawl kicking
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4b. Flutter kicking, rhythmic breathing (left and right), holding on to the pool edge Duration: 5 min. Repeat the previous exercise but now put your head in the water and take the breathe on right side, then take the breathe on left side.
6. Flutter kicking with head up, then release the pool edge Duration: 5 min. Repeat the previous exercise but now your head is up. 7. Jump from the side Duration: 3 min.
5. Flutter kicking with head down, then release the pool edge Duration: 5 min. Repeat the previous exercise but now try this: as your body gets horizontal, feel how you need to hold onto the pool edge less and less to support your body. Try to become so balanced you only need to hold onto the edge with your fingertips. Then let go. Keep kicking and feel how you are floating in perfect horizontal balance.
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streamlining and front crawl kicking
streamlining and front crawl kicking
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LESSON PLAN 02
STREAMLINING: HYDRODYNAMIC PRINCIPLES AND RESISTANCE DURATION: 30 MIN.
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1. (Assuming that the warm ups are completed) Jump in from poolside and submerge Duration: 2 min. 2. Sink, push away from wall on side and maintain a streamlined position / Streamline glide Duration: 5 min. Push of the wall in a streamlined position: Your arms are extended forward and your hands are on top of each other. Focus on core control. Your head is aligned with your torso. Try to become balanced, as you practiced in the previous exercises, and try to glide as far as possible. 16
streamlining and front crawl kicking
3. Push off on front in a streamlined position, then begin flutter kicking Duration: 5 min. Repeat the previous exercise, pushing off the wall and gliding in a streamlined balanced position. Start to flutter kick while gliding to maintain momentum. Continue to kick and maintain balance until you need to breathe, then stop. 4. Push off on front in a streamlined position, then begin flutter kicking with a kickboard, stop to breathe Duration: 5 min. Grab a kickboard and hold it in front of you with your arms extended. Assume streamlining and front crawl kicking
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the same horizontal position as before and use the kick for propulsion. Keep your head above water. Do short repeats. 5. Push off on front in a streamlined position, then begin flutter kicking with a kickboard, rhythmic breathing Duration: 5 min. Repeat the previous exercise but now keep your head in line with the body and the face down. Raise your head to inhale, then drop your face in the water and exhale slowly while kicking. This exercise is easier for your legs because you are balanced, but harder on your lungs because breathing is restrained. 6. Push off on front in a streamlined position, then begin flutter kicking with a kickboard, rhythmic breathing (left and right) Duration: 5 min. Repeat the previous exercise but now keep your head in line with the body and the face is going on the left, then on the right side. Focus on core control and try decreasing resistance with your body alignment. 7. Fully submerge to pick up an object Duration: 3 min.
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LESSON PLAN 03 ADVANCED KICKING AND STREAMLINING DURATION: 30 MIN.
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1. (Assuming that the warm ups are completed) Jump in from poolside and submerge Duration: 2 min. 2. Push off on front in a streamlined position, then begin flutter kicking without a kickboard, stop to breathe Duration: 5 min. Repeat the previous exercise (lesson plan 2) but now without kickboard. The focus is on precision, head placement, and proper submersion. 3. Push off on front in a streamlined position, then begin flutter kicking 22
streamlining and front crawl kicking
without a kickboard, rhythmic breathing Duration: 5 min. Repeat the previous exercise (lesson plan 2) but now without kickboard. The focus is on body alignment, equal force and economy of breath intake. 4. Push off on front in a streamlined position, then begin flutter kicking without a kickboard, rhythmic breathing (left and right) Duration: 5 min. Push off on front in a streamlined position, then begin flutter kicking without a kickboard, rhythmic breathing (left and right). Practice technique depth of kicking and even tempo. streamlining and front crawl kicking
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5. Travel 10 metres on the front Duration: 5 min. 6. Travel 10 metres on the back Duration: 5 min. 7. Jump from the side Duration: 3 min.
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streamlining and front crawl kicking
streamlining and front crawl kicking
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BOJAN MUSTUR Before becoming a coach for the water polo team Sarajevo (September, 2008) and Torpedo (January, 2013), I have been a water polo player and a swimmer for national teams of Bosnia-Herzegovina and Serbia. This experience of more than 15 years as an athlete and a coach gave me an insight into the ins and outs of athletic preparation, methods of coaching, and inner workings of both sports. During my 7 years of coaching and 3 years as a Sports Director, I developed outstanding communication skills. I am reliable, punctual, and I am good at motivating my players and my 26
assistant coaches. As a sports worker, I am an enthusiastic and creative a team player. I am a licensed water polo and swimming coach. I have extensive knowledge of swimming and water polo techniques used in competition and I know how to perform them properly and how to increase speed time. I have the skills and ability to recruit new swimmers and water polo players, set up schedules for swim and water polo meets, conduct practice sessions and make sure swimmers and water polo players have the supplies and equipment they need for peak performance. I have the ability to keep excellent
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records of everyone on the team and to know any special needs or medical condition the swimmers and water polo players have. Being a former competitive swimmer and water polo player, I have lots of patience and I am very compassionate towards others but I know when to push to provide the swimmers and water polo players with the inspiration they need to do the very best they can. I am very observant with the ability to help swimmers and water polo players develop their form until they can do each technique perfectly. I am knowledgeable about all of the safety rules and emergency procedures associated with swimming and water polo. I also know and adhere to the rules and regulations that pertain to swimming and water polo competitions and I believe in teaching my squad the importance of practicing good sportsmanship and working as a team.
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Coach / Author: Bojan Mustur www.bojanmustur.com ©Bojan Mustur