Sample Squad Training Program
The following training program provides an example plan for Special Olympics aquatics athletes. The program provides coaches with a basic concept of progression of swimming skills. Of course, each coach will want to conduct his/her training program according to his/her athletes' specific needs and ability levels, factoring in the facilities available and time constraints.
The program takes swimmers from an introduction to the water through awareness of the four competitive strokes and individual medley. In many cases, it will take more than eight weeks to achieve this level. If possible, athletes should attempt to participate in a year-round aquatics program to attain higher levels of technical competency and fitness. The following conditions are assumed prior to starting this training program.
- The plan is based on 60-minute training sessions in the water.
- The plan is based on the facility being available three or more times per week.
- The plan assumes that all swimmers can swim 25 meters of freestyle and backstroke without assistance and would have learned all the skills from the Stroke Development Section.
- The pool size used in this training example is 25 meters. However, a 50-meter pool can be used.
Adjustments to the entire program may be necessary, depending on the specific team/squad situation. As a coach, if you do not have the pool time available, or your athletes are not at the level of the plan, use this as an example and a goal to work toward. Feel free to take parts of the training plan and use appropriately for your own team/squad, remembering to build up gradually and maintain a high level of responsibility and care for your athletes.
Coaching Tips
- Work within the athlete's ability.
- Set goals, these can be individual to the athlete or for the group.
- Ensure that your goals are achievable for you and realistic for the athletes.
- Repetition of praise is important in working with the swimmer, especially in the learning phase.
- As coach, you may have to adapt the stroke to the athlete, not the athlete to the stroke, realizing that there are specific rules for each stroke.
- Some athletes have a short attention span. Keep instructions short and simple. Make all instructions clear, concise and consistent.
- When teaching a new stroke, break down the stroke into various skill components.
- Correct a small part of the stroke at a time.
- Reassess each training session and change programs if required.
- End each training session on a positive note.
- Fatigue factors to look for: kick factor (no white water), cramps, flush color in the face, shortness of breath, chilling, shivering and yawning.
- If possible, use a pace clock and have swimmers leave when the second hand is at the top or bottom.
- Encourage swimmers to keep their face in the water and not stop to breathe, wearing goggles helps this effort.
- Encourage swimmers to bring their own water bottle and equipment to every training session.
- Have training aids available to your swimmers, such as fins, paddles, pull buoys. Each swimmer needs to have a spare pair of goggles and cap.
Please Note: There must be a certified lifeguard on the pool deck at all times while athletes are in the pool area. Ensure that all safety precautions are taken and that a high level of duty of care be given to all athletes under your instruction.
Prior to any program being conducted, it would be advisable that you have a very good idea of the levels and ability of the swimmers who are going to be part of your groups. A suggestion would be to conduct some "tryout" or "assessment" sessions to determine which levels are best suited for your swimmers. By doing this you will be well prepared to start preparing your weekly programs.
- Be aware of your swimmers' ages. Remember that you may have a variety of ages in your groups, so it is important that activities be programmed that are age appropriate.
- If you have more than one group or squad of varying skill levels, it is suggested that you name each group/squad; for example, Level 1 or Level 2, or Squad 1 or Squad 2, or give them a name relating to a well-known swimmer, etc., to distinguish groups.
The sample workouts below refer to three different group/squad levels and will give workouts for each over an eight-week period. These workouts are only an example of the type of programs that can be developed and will vary according to the number and skill level of your swimmers. Whether or not you use the following training program, be consistent in several areas.
Duty of Care
The safety and well being of each athlete needs to be your first priority when developing any Special Olympics aquatics training program. Any potential dangers need to be identified and action taken as soon as possible.
Warm-Up
Warm-up time needs to be programmed into the training session prior to entering the water. Emphasis is on raising the swimmer's heart rate, warming up muscle groups and building basic muscle strength. It is also important that swimmers are taught the correct warm-up drills. Warm-up sessions need to be supervised.
Training Equipment
Swimmers are encouraged to have all required training equipment with them at each training session, e.g., water bottle, fins, paddles, spare pair of goggles and cap.
Session Programming
Training programs developed for different levels and ability groups need to be regularly assessed. Ensure that program goals are achievable. Do not set unrealistic goals.
All relevant information about the training program should be made available to the athlete, family member or care giver. Information, such as the number of training sessions, dates and times, needs to be included.
Stroke Technique
When programming training sessions, strong emphasis should be given to the development of good stroke technique. This can be achieved through setting stroke-specific drills which are practiced at each training session.
Learning through Fun
Athletes learn through fun activities, so include fun activities in your training program that have relevance to the skills you are trying to develop.
Positive Reinforcement
As a coach, it is important that you give positive reinforcement to your athlete. Always try to speak to each athlete individually and be aware of individual personalities and group dynamics.
Goal Setting
Ensure that all goals set are achievable and realistic. Put in place some form of recognition such as "Skill Achievement Awards" or "Skill Progression Awards."
Setting of Boundaries
Athletes need to know what their boundaries are to help ensure your training program runs smoothly and that each athlete is given 100 percent opportunity to learn. It is important that clear, concise and consistent instruction is given.
Be Prepared — Be Flexible
Once you have set your training program and are confident that it will run smoothly, be prepared to make changes. As a coach, you must be flexible and able to put into place alternative programs for your athletes.
