Coach G Swimming Revolution

Take Your Marks!

Mindfulness Train for High Performance

10/07/24

We all have already experienced some situation like this. We practice innumerous time, countless repetitions, we are obsessed with perfection and technique, and of course scratch some time. Every single detail in our routine looks just perfect! Our athletes are in their peak, and championship is just around the corner.

Finally, comes the competition day. Everyone is happy so far; perfection is our mantra. We start our warmup, doing our best in that crowded pool to get ready to shine, our swimmer looks in the zone for their main event, Fantastic.

You teach visualization, positive self-talk, now it is showing time. From the moment your swimmer starts to walk to the start block, you can feel that something is not quite right. Behind the block he or she start their routine preparing their body to perform, the sound of the bleaches is loud, the energy is intense, the announcer tells the event and heat number, the official blow his whistle a few times, the starter says, take your marks and buzz!

After that everything starts to fall apart. There is leg everywhere, head too high, arms feel heavy, breathe pattern doesn’t follow anything. It is chaos, and the final time is completely frustrating.

What exactly happened there? Well! Our body and mind didn’t really work together, didn’t synchronize very well. The truth is we don’t train our mind as good as we train our body, and swimming is all about mind and body. Our emotions completely took over and we didn’t know how to deal with it.

Why does it happen?

As I intentionally described, the moment our swimmer starts to walk to the start block, the anxiety level start to increase with each step, we may didn’t train enough or right for that, but also, there is another important component in this equation working against our swimmer. There was too much information around coming from everywhere taking away their attention, consequently the stress level goes up.

It is important to understand our emotions, even more important to see then in a different perspective they are not the villains they have the function in our body system, the stress is part of our lives present in all human activity, if we survive until this day, thanks in part to the stress that help our ancestors when we’re hunting and gathering food. The anxiety also has another side, if you are anxious because of our race, it is because there is hope. We hope to win, we hope to succeed. Keeping our emotions under control is the key to our success and only way to train our brain is through our attention system.

When stress goes up our attention goes down, and the errors marge go up as well and our ability to take decisions diminishes.

 Attention is the most crucial part of our brain when we want to keep focused and achieve our goals, and what scientific based evidence has show us until now is the only tool able to help to improve our attention is Mindfulness Practice. What is this exactly? Mindfulness has become very popular through the past years, in a very simplistic way, it is leaving in the present moment. Understand that the past no longer exists and the future is not here yet. In my opinion it is a way of life that we develop through our daily practices and the superpower tool to boost this is meditation.

Attention is:

• Fragile
• Powerful
• trainable

I personally have created or adapted a series of exercises specific for swimmers which I present to them in our mindfulness day, yes, we do have mindfulness in our program. The same way we have in water and dryland.

Before moving to quickly to actual meditation, learn how to breathe will help our swimmers to engage in this concept. Breathe in and breathe out rhythmic from diaphragm, the low part of our belly, the Japanese call this Hara.

Focus on your breath, letting your pass don’t get stuck on them just let go. When you notice that you are holding in some thoughts, bring back your attention to your breathing, you can even count it to 10 and restarted it as many times you need.

Another very good exercise I personally use, is a bell app, with this tool you can select the type of the bell and the frequency it will ring for you. Every time its ring, take a moment stop your activity, and take a few breathe. You also can say some positive thing about the you and be aware of the present moment.

Finally, after struggling a lot trying to put teenagers in a sitting position to meditate without good response, I found some that they just love and really help them, water meditation. Hold a kick board or some floating object and stay there listening to the amazing sound of the water that come to ears, feeling the water touching your skin, and ultimately expanding your sense for the world here and now.

Who Really Wants to Be the Next Champion?

08/28/2024

As another Olympic Game comes to a close, the drive and ambition of young athletes are at an all-time high. But the road to Olympic glory is long and arduous, requiring an incredible level of commitment and dedication.

Every now and then, we encounter a parent who believes their child is the next Michael Phelps, ready to embark on a path to greatness. But here is a question to consider: Do you want to be like Michael Phelps, or do you simply want as many medals as he does?

If it is just his medals you are after, good news—you can find replicas on eBay for $50 while lounging on your sofa and playing video games. But if you are aiming to emulate Michael Phelps himself—chosen by the gods of Olympus, so to speak—then we need to have a serious discussion.

Achieving a high level of competitiveness in swimming today demands an extraordinary commitment. This often means a strict routine and significant lifestyle changes not just for the swimmer but for the entire family. Discipline, persistence, early morning practices, and a host of other sacrifices are all part of the journey. So, do you really want to be the next champion?

My personal chart to motivate my swimmers

Have you ever heard the saying, “Be careful what you wish for”? This rings especially true in swimming and in life. Every day, we make choices that shape our path and influence how close or far we are from reaching our goals. So, choose wisely, as those small, daily decisions can significantly impact your journey.

Here are 12 tips to effectively make your swimming routine more efficient:

1. Set Clear Goals: Be honest with yourself, define what you want to achieve, something achievable and challenge —whether it is improving your technique, increasing endurance, or competing in a specific event. Clear goals will guide your training focus. Be very specific and write it down.
2. Create a Structured Daily Routine: Practices time, school and homework time, leasing and fun time, meals time. Be consistent with your routine. Stay Flexible: Be prepared to adapt your routine as needed. Life can be unpredictable, so adjusting your schedule or goals can help you stay on track without feeling discouraged.
3. Create a Support System: Surround yourself with supportive friends, family, or a swim team. Having encouragement and accountability can make a big difference in staying committed.
4. Celebrate Small Wins: Recognize and reward yourself for achieving milestones and making progress. Celebrating small victories can help maintain motivation and enthusiasm.

5. Focus on Technique: Prioritize perfecting your stroke mechanics and breathing technique. Even small improvements in technique can lead to significant gains in performance.
6. Incorporate Strength Training: Complement your swimming with dry-land exercises that enhance overall strength, flexibility, and core stability.
7. Monitor Your Progress: Keep a training log to track your workouts, times, and any adjustments made. Regularly review your progress to identify areas for improvement.
8. Get Adequate Rest: Ensure you have rest days and prioritize sleep to allow your body to recover and prevent overtraining. Rest is important as good day of practice.
9. Stay Hydrated and Eat Well: Proper nutrition and hydration support your training efforts and overall performance. Focus on a balanced diet rich in protein, carbs, and healthy fats.
10. Focus on Enjoyment: Find aspects of swimming that you enjoy and incorporate them into your routine. Whether it’s trying new drills, setting personal records, or socializing with fellow swimmers, enjoyment will make commitment easier.
11. Stay Educated: Continuously learn about swimming techniques, training methods, and nutrition. Staying informed can enhance your performance and keep you engaged.
12. Visualize Success: Regularly visualize achieving your goals and the benefits of your hard work. Positive visualization can boost confidence and reinforce your commitment.

By implementing these tips, you can enhance the effectiveness of your swimming routine and work towards achieving your goals more efficiently.

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