Wednesday Skill Improvement

SWIM PORTION - TECHNICAL IMPROVEMENT SESSION

Backstroke Skills - The fundamentals

The Power of Visualization - Why we do it

For Video, choose two of the following skills (referred to below as "Skill 1" and "Skill 2"

• Body Long and Taut

• Entry – Aggressive shoulder and pinky in (lead with back of shoulder on entry)

• Exit – Aggressive hip and thumb out (roll out with hip and torso)

• Backstroke Catch and Pull - Slice in, grab a hold, wrist/rotate/press

• Six Beat Metronome Kick

• Body Long and Taut

Find a quiet and relaxing space, then watch the video below twice. The first time, focus on Skill 1. The second time, focus on 2 skill. As you focus, visualize yourself performing that skill as well as the swimmer in the video. T

After completion of the video, close your eyes and spend 2 minutes visualizing yourself performing Skill 1 at a high-level, just like you visualized as you were watching. Feel yourself performing the skill with the finest details - i.e. how does the water feel, what does it sound like, etc. Then do the same for Skill 2.

Take a break, relax (1-2 minutes). Then spend two more minutes visualizing either skill 1 or skill 2 (your choice).

If possible, take a 20-40 minute power nap at some point after your visualization (doesn't have to be right after). Allow your brain to consolidate the information and solidify neuromuscular connections made during the video and visualization session.