Consistency, Physiology 3/17/20
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Tuesday Report: Recap, Shout Outs, and Introduction
Watch this video on the Importance of Consistency.
Why is consistency important and what specific techniques will you need to develop consistency in order to reliably perform at a high level in your training and races?
What are your barriers to consistency and how will you help yourself stay on track?
What does Steve mean when he says "Visualizing Plus"?  What would that look like for a swimmer?
How does Steve deal with not performing to the high standards he sets for himself?  
What standards do you set for yourself in practice and how do you hold yourself accountable?
How do you move past disappointments in order to change the outcome of your next effort?
Have you ever seen someone swim and thought, "they looked like cooked spaghetti"? (You can stop watching the video after the spaghetti)
Unlike the paralympic athletes in the video, you have access to your whole body when you swim. How do you take advantage of this gift when you swim?  What do you think they do that's better than what you do?
What are the 3 primary functions of your core muscles?
Swimming is a dance of muscles turning on and off at various degrees of tension, it's a dance you do INSIDE your body.
Where do you get sore or tired when you swim?  Are they the same muscles that get tired during practice and in a race?  What muscles do NOT get sore?  Do you feel you are dancing around your whole body when you swim, or just using certain parts of your body?
Go back to the video and pause it at the :04 and :09 second marks.   Describe what you see when all that purple is lit up.  Describe what muscles should fire together at the top of your backstroke catch.
Backstroke
Go back to the video and pause it at the :15 and :18+ second marks.  Describe what you see when all that purple is lit up.   Describe what muscles should fire together at the top of your breaststroke catch.
Breaststroke
Go back to the video and pause it at the :16, :19, :22 and :25 (almost :26) second marks.  Describe what you see when all that purple is lit up.  What muscles should fire together at the top of your breaststroke "SpearW".
This is where the most muscles in the body are firing, but he's not quite in a Spear W.
This is actually the SpearW position. tailbone to fingertips straight line, feet is their catch position.
Go back to the video and pause it at the :29+, :32, and :35 second marks.  Describe what you see when all that dark red is lit up.  What muscles should hold the "YPress"?
How many times do you see the stomach muscles flash during each butterfly stroke cycle?  Are you firing your abs that much when you swim butterfly?
Watch the purple flash to the front and back (and the upper and lower segments) of the legs throughout the butterfly kicking process.  Do you feel this constant activity in your legs when you swim?  Can you make the flexing bounce around that quickly?
Go back to the video and pause it at the :38+, :43, :48 and :53 second marks.  Describe what you see when the purple is lit up.  What muscles should you use to hold with strength on the water out front?
Look at the Freestyle kick.  Where do you see the most activity (the purple flashes)?
Elbows directly under your shoulders, hands relaxed and wide, pull your shoulders DOWN into your body, look just ahead of your hands.  Hips up, stomach tucked under so you have a straight line hips to back to head.  After this is mastered you can bring your knees off the floor, but same position.
Can you hold the first plank, the knee version, with a straight back for one minute without moving?  (You will have to demonstrate this for us at some point.  If you can hold a flat back and proper knee plank you can start working the full plank, otherwise stick with the knee plank)
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How can you tell if your hips or lower back drop too low, what would you feel?  Have someone take a picture of you from the side in your plank (knee or full) so you can see what you look like.  What are your areas for improvement?
How can you tell if your shoulders are over rounded or your butt is lifted (without someone showing you a picture of yourself)?  What are your most common errors in your plank when you set it up or when you get tired.  Ask your parents or siblings for feedback on this.
How will you integrate planks into your Home Routine in the form you can do them and for the duration that allows you to hold proper form?
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