Welcome to the first installment of Coaches Clipboard! Swimming World will be regularly bringing you a drill, concept, or tip on a regular basis that you can implement with your team. Each article will outline the what, why, when, and where of each concept along with pictures and videos. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Coaches Clipboard excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.
This week is a slightly unconventional drill for your swimmers: Croc Drill. This is a drill that works on the mental awareness and concentration aspects of your athlete’s training. It can be easily added toward the end of any workout without taking up too much time. See the info and picture below to learn how to implement the drill with your team!
Photo Courtesy: James Sica
The What:
As seen in the above picture, this is an in-water meditation exercise you can do with your swimmers. This is a fairly easy prep-exercise. Each swimmer will need two large pool noodles and a snorkel. Have your swimmers lay facedown in the water wearing a snorkel, placing a pool noodle under their armpits and under their thighs until they are comfortably floating.
While laying at the surface of the water, ask your swimmers to clear their mind and allow the water to support their weight. Your athletes should focus on the way they feel in the water. Ask them to consider:
- How is the water supporting you?
- Are they taking complete inhales and exhales?
- Are they holding tension anywhere in their bodies?
The goal is to clear the mind and become completely comfortable in the water, focusing only on the present moment.
Push Further…
For more advanced athletes, this exercise can also be modified to include race visualization. Once their mind is clear, have them visualize their perfect race from the beginning to the end. It is important for them to be as specific as possible: how will they approach their turns? When will they breathe?
The Why:
This drill is an excellent way to improve your swimmers’ awareness of their ability to focus by concentrating on their breath and their “feel” of the water. This type of mindfulness practice has been shown to be linked to improvements in sport performance, and this swimming-specific exercise can help your swimmers both in practice and in competition.
You may notice some of your swimmers have a tough time staying still for more than a minute or two. This is normal! Maintaining focus is an acquired skill like any other. Learning how to re-focus during this exercise can translate into other parts of their practice and life. Whether the task is perfecting a complex drill or studying for an exam, this drill can help your swimmers get the most out of their training (not to mention make your job as a coach easier!).
In the time leading up to a major competition, this exercise can also be a great tool to decrease anxiety and confront negative thoughts about an upcoming race.
The When:
Croc drill is an easy activity to add to your practice once or twice a week. For best results, it should be implemented frequently throughout a season so athletes can track their progress and develop an awareness of their mental strengths and weaknesses.
As with any drill or exercise, more consistent practice will lead to more consistent results. Watch as taking a mere 5-10 minutes at the end of practice to clear your swimmers’ minds will create more self-aware, accountable athletes.
The Where:
This is an in-water exercise that should be done in a quiet environment. This will limit distractions and give swimmers the opportunity to focus inwardly. Doing this at the end of practice, preferably when there are no other groups in the pool, is an ideal time.
In Conclusion:
The Croc Drill is a great way to help your swimmers meditate and renew their feel of the water. Did this drill work for your swimmers? Comment below to share how your athletes reacted to this quiet drill and don’t forget to check back for regular postings of Coaches Clipboard!
Alex Timms this is different…