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

0.7

0.8

0.9

1

1.1

1.2

1.3

1.4

1.5

9&10 11&12 13&14 15&16

Age Group

Act

ive

Dra

g C

oef

fici

ent

Males

Females

Technique Improvement

0.7

0.8

0.9

1

1.1

1.2

1.3

1.4

1.5

9&10 11&12 13&14 15&16

Age Group

Act

ive

Dra

g C

oef

fici

ent

Males

Females

Lowest Cd Male

Lowest Cd Female

Focus on Streamline Cues

Streamline

0.0

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1.0

10 12 14 16 18 20 22

Age (yrs)

Pas

sive

Dra

g C

oef

fici

ent

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

1 month

2 years

1 week

2 years

-0.05 0 0.05 0.1 0.15 0.2

Traditional 11&12 to 13&14

Deliberate Age 13

Traditional 13&14 to 15&16

Deliberate Age 17

Improvement in Active Drag Coefficient

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)

5 - 6 5

6 - 9 8

10 - 12 10

13+ 15

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 DistanceStroke RateBreathing Frequency

Fatigue & RecoveryComfort & 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

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

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?