Synchro Houdingen

The 1-2-3 Method™ sion 3- Hands A simple process for teaching skills that provides a sequential learning pattem mentally and physically. A comprehensive and consistent outline for viewing, analyzing, and correcting skills. —^*

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A rhythmic organization of the mental processes and movements of the body.

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Correct biomechanical positioning to utilize the power of the body most

efficiently. t

A simple approach to controlling the center of gravity and maintaining balance in the water.

• An understanding of using the core muscles to move the body through a limitless range of positions.

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The mind body connection that wili lead the swimmer to their optimal performance.

02002 Duke Zielinski and esynchro

EXTEN/10N , ABgns the body correctty.

performance.

U D O (You do.)

Unlock Direction Outside

Unlock Maintaining proper tension levels is a key factor in endurance and floatability- contracted muscles are more dense, i.e. heavier than relaxed muscles. Tension level of 3 to 5.

02002 Duke Zielinski and esynchro

Direction Direction determined by body position. Draw a line from the center out through the torso and/or limbs, continuing it outside the body. UP Alignment- Vertical stacking

Outside ^ The bodv follows the image created in the mind. ine extends beyond the body creating a picture of lengthening or reaching along this line. Center of gravity remains in the hip region.

Dtfee Zielinski and esvnchro

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'. Duke Zklinski and esynchro

HIP/ 'Synchronized swimming is a sequential unlocking of core body parts to maximize height and stabüity in water." Two Major Functions:

>• Moving the body through transitions and holding the body in positions for figures and routines. >> Balancing the body, Le. controüing the center of gravity.

BAL BAL is short for BALANCE. Success in sports is being balanced through movement.

= Buttocks and lower Back A = upper and lower Abdominals = Legs- hip flexors and upper hamstrings

Super Six Muscles: All power is from mid-thigh low back. 1. Upper abdominals (upper portion- above the navel- ofrectus abdominis, external and internal abdominal obliques) 2. Lower abdominals (Lower portion- below the navel- ofrectus abdominis, external and internal abdominal obliques) 3. Hip flexors (Psoas major, iliacus, tensor fasciae latae, adductor longlis, brevis & magnus, pectineus, and tartorivs) 4. Lower back (Erector spinae, latissimus dorsï) 5. Buttocks ( Gluteus maximus, gluteus medius, gluteus minimus, piriformis, obturator internus, obturator, externus, superior gemellus, inferior gemellus, quadratus femoris) 6. Upper hamstrings ( Upper portion of Biceps femoris, semitendinosus, and semimembranosus) Also- Abdominal obliques — rotate the torso and bend the torso to the side.

©2002 Duke Zielinski and esynchro

The muscles on the >nt of the body•/ move the bod forward. Upper Abdominals Lower Abdominals Hip Flexors

'hè muscles on the back of the body move the body backward.

Lower Back Buttocks Upper Hamstrings

D2002 Duke Zielinski and esynchro

Balance- "Pull the navel to the spine." Center of Gravity - COG: . . . «

The point at which the force of gravity on the whole body is concentrated, the balance point of the body. Located in the lower abdominal region behind the navel and in front of the 3rd and 4th lumbar vertebrae. Location of the COG shifts in response to the position of the torso, arms and legs. Muscular tension can control the location of the COG.

Center of Buoyancy- CB: « •

The point at which buoyant force is applied, located in the center of the volume of the body displacing water. Located in the chest region.

\7 Pulls down

With no muscular tension. the center of buoyancy and center of gravity will become vertically aligned.

* Pull the na\

Pull tb

• Set the Abdommals • Set the Legs; upper hamstrings and hip flexors

l the spine

• Pull the navel to the spine • Set the lower back • Set the buttocks on the side of the vertical leg ©2002 Duke Zielinski and esynchro

All "hip" muscles are set to hold the center ot gravity in place. Loosening any of the "hip" muscles allows the center of gravity to shift.

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= Hip muscles used = original center of gravity = shifted center of gravity ©2002 Duke Zielinski and esynchro

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HAND/ > > > >

Sculling pro vides support and balance for the rest of the body while it is moving. The hands are the lever system of the body. The hands and arms create leverage in the water to support and move the body. The hands support the center of gravity and therefore should be positioned below the COG.

LEH LEH stands for LEVERAGE. L = Lats (latissimus dorsi) E = Elbows H = Hands Lats v * S * *

Position and tension determine the position of the upper arms and the back in sculling. The lats stabilize the upper arms and shoulders. The lats are set at a tension level of 5 to 7. The lats provide a wide base of support. The lats transfer the lift force created by sculling to the torso.

Setting the lats « Pull down into the lower back. » Make the back wide and flat. * Feel as if the back is pressed between two walls. * Hold at a tension level of 5 to 7.

©2002 Duke Zielinski and esynchro

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Elbows 'S S 'S 'S

Elbows are positioned on either side of the center of gravity. The position of the elbows determines the center of support provided by the scull. Elbow position determines the position of the forearms and hands. Range of motion and pressure are determined by the position and rotation of the elbow and upper arm. 'S Position the elbows correctly and then set the Lats to stabilize.

Elbows adj ust according to the body position Crane Position

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Vertical Position

Knight Position

The elbows stay positioned on either side of the center of gravity by adjusting siightly forward and back.

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Elbows are slightly forward

Elbows are centered or aligned with the midline of the torso

Elbows are slightly back

ülbows 3fe deeper than the COG

Elbows are positioned deeper than the back, setting the base of support deeper than the COG and the hands to be at a good depth.

Elbows are too shallow, placing the hands too close to the surface. The hands create turbulence and splash and cannot gain good leverage.

Elbows are set in a wide position 6 to 9inchcs

By setting the elbows in a wide position, the swimmer establishes a wide base of support that disperses the weight across a larger area as well as provides greater stabilhy and balance.

Correct

Incorrect

©2002 Duke Zielinskl and esynchro

Correct

Incorrect 11

Elbows and upper arms rotated correctly Incorrect Position- Elbows pointing to the sides

Correct Position Elbows pointing down By pressing down on the triceps, the swimmer creates leverage across the whole upper back, helping to shift the COG as well as support the COG. This position also allows the hands to generate greater lift force.

With the elbows pointing to the sides, only the hands are used for support. It is also difficult to get adequate pressure on the hands. The hands create more splash and the shoulders are rolled forward and the back rounded, narrowing the back and shifting the COG back into the hips. The hips feel heavier while the torso appears rounded and collapsed.

In support scull, the shoulders are rotated back and the lats set to maintain this position. This position allows the hands to move through an adequate range of motion while keeping the correct pitch of the hands. Incorrect position of the elbows: Elbows are too far back and are pointing to the back. The hands cannot move through an adequate range of motion.

Correct Position: In the neutral position or farthest point on the OUT scull, the elbows point in towards the waist.

Eibows remain relatively still or stationary

The hands and forearms move through the range of motion by rotation of the upper arms and elbows, with the elbows remaining nearly still and equidistant from the torso.

©2002 Duke Zielinski and esynchro

Top View of Support Scull 12

Hands ^ */ 'S S * ^

The purpose of sculling is to support the center of gravity. Path, pitch, and shape of the hands create lift force. Hands establish "grab" on the water. Range of motion and tempo of the scull vary according to lift force desired or required. Directionofpressure Hands and forearms must be at correct tension levels in order to establish "grab."

"Grab" creates lift force In sculling, the hands act as a hydrofoil or wing shaped object (similar to an airplane wing) to create lift force. Lower pressure is created on top of the wing or hand because the air or water travels faster Lower pressure over the top than across the bottom.

Higher pressure This is a simple explanation of Bernoulli's theorem. The principles are the same that allow an airplane to fly. Because objects move from higher to lower pressure, the airplane wing is lifted, carrying the airplane into the sky.

S "Grab" is the feeling on the hands of getting lift force. S To the swimmer, it feels almost as if the hands are able to press on a solid object. S The swimmer should feel pressure on the hands. S The hands have control over the water.

©2002 Duke Zielinski and esynchro

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Path of the hands- Figure 8 If the swimmer has "grab", the hands will move automatically through a figure 8 path. The pitch of the hand changes at the innermost and outermost points of the scull. Pitch of the hand

Lift Force

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Maglischo, 1993 In swimming, the most effective angle for generating lift force is 40°. Elite swimmers utilize hand angles of 20° to 50° efficiently. Most importantly, the synchronized swimmer must create lift force. Once the synchro swimmer understands the correct feeling of having "grab", the hands will find the path and pitch that allows them to continue applying pressure. Through the neuromuscular system and feedback from proprioceptors, the path and pitch of the hands is determined through trial and error so that the hands produce a continuous and consistent lift force.

OUTScull IN-Scüll Back Scull with the Right Hand ©2002 Duke Zielinski and esynchro

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Direction of pressure « »

The general direction the palms of the hands face in order to create adequate lift force, really the pitch of the hands. The concept is very simple. In the pool, it is often incorrect direction of pressure that prevents the swimmer from getting enough support. Correct

Incorrect

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Correct

l t m ,

Incorrect

of Mof ion Depends on:

* Type of scull '• Weight being supported * Bodyposition * Tempo of the scull Size of the body and limbs When the weight is light, the hands scull slower through a larger range of motion. When the weight is heavier7 the hands scull faster through a smaller range of motion. Tension Levels t Hands should be at a tension level of about 3 to 5. » Tense enough to hold the fingers together and the hands flat. t Hands should be flat and wide. + Hands and forearms move gently in and out as they scull, feeling the water on each movement. * Swimmer must feel the difference between tension in the hands and pressure or "grab" on the handsWltirlpools * Indicate that lift force is generaled but may not form due to water currents, etc. * Position of the whirlpool is feedback on the tension levels of the hands.

When the hands are at a good tension level,3-5, the Whirlpool is over the palm or wrist.

€>2002 Duke Zielinski and esynchro

When the hands and fingers are very tight, the whirlpool will be over the fingertips or off the edge of the fingertips.

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Teaching "Grab" Focus on correct swimming techniques through swimming drills. Exaggerate the rotation or pitch of the hands initially to feel the water. Practice tension levels of the hands on land, during swimming drills, and during sculling drills. Isolated sculling drills standing in the shallow end of a pool. Focus on correct technique in easier positions (i.e. back layout). Focus on correct sculling technique in low verticals (height at mid-calf level) where the swimmer does not feel the need to achieve maximum height.

©2002 Duke Zielinski and esynchro

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t

= Direction of pressure

t

t

©2002 Duke Zielinski and esynchro

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1-2-3 METHOD™ EXTEN/ION U DO S Direction S Outside Unlock in a Direction Outside the body.

BAL

S&= Buttocks and lower Back SA = Upper and lower abdominals S L = Legs: hip flexors and upper hamstrings BAL stands for BALANCE. The "hips" balance and move the body.

3. HAND/ L EH S L= Lats S E = Elbows ^ H = Hands LEH stands for leverage. The "hands" create leverage for the body, providing support and propulsion. ©2002 Duke Zielinski and esynchro

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Synchronizing the Mind and Body C.A.L.M.- the physical and mental state of calmness

C = Centered A = Awar e L = Lengthen M = Move Stretching and strengthening on land Developmental drills

The Mind- Body Connection >- Swimmer creates an image in their mind of themselves performing the position or transition. > Use extension to create an image that is long, light and relaxed, extending UP and out of the body to the ceiling or sky. ^ The swimmer internally says the word "UP". > Through repetition, the swimmer achieves a "feeling" that gives them the desired performance. > In the mind, the swimmer connects this "feeling" to the image they have created and to the sound of UP. >• The focus turns to what the swimmer wants to make happen- the goal for the specific position or transition. The goal is the image created in the mind.

©2002 Duke Zielinski and esynchro

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Check out www.esynchro.com for tips of the week, new products, etc. To order please send or FAX the following form to: ESYNCHRQ P.O. Box 30692 Walnut Creek, CA 94598 FAX (925) 938 - 4285 Total S&H Quantity Price Item $3.50 $24.95 1. Synchro as Simple as 1-2-3 $3.50 $29.95 2a. Figure Fundamentals: Volume I $29.95 $3.50 2b. Figure Fundamentals: Volume II $3.50 $29.95 2c. Figure Fundamentals: Volume III $3.50 $29.95 3a. Routine Fundamentals: Volume I $3.50 $29.95 3b. Routine Fundamentals: Volume II $3.50 $29.95 3c. Routine Fundamentals: Volume III $3.00 $12.95 4. Developmental Drills $3.50 $24.95 5. CALM Method of Stretching & Strengthening $4.00 $40.00 6. Figure Picture Play Book: Novice Figures $4.00 $50.00 7. Figure Picture Play Book: Intermediate Figures $60.00 $4.00 8. Figure Picture Play Book: Age Group Figures $80.00 $4.00 9. Figure Picture Play Book: Junior Figures - New for 2002 - 2005 $3.50 $29.95 10. lilustratöd Guide To Correcting Figures: Jr. Compulsory Figures-NEW! $3.50 $29.95 1 1, Illustrated Guide To Correcting Figures: Jr. Figures Group I-NEW! $29.95 $3,50 12. Illustrated Guide To Correcting Figures: Jr. Figures Group 2- NEW! $3.50 $29.95 13. Illustrated Quide To Correcting Figures: Jr. Figures Group 3- NEWI $3.50 14, Illustrated Guide Tó Correcting Figures: Jr. Figures Group 4- NEW! $29.95 15, Illustrated Guide To Correcting Figures: Age Group Figures: $45.00 $4.00 Compulsory &. Oroup 1

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Coac/ies,

Jt is great t0 6e in Jlmsterdam awfwe fo0£ ƒ0rward' te sparing new ïnformation and" iaeas -wit/i you t/iis weé£ent£ Ourgoafis tojyrovidè you wit/i some of t/ie toets te feacfi awf communicate more ejfectivefy to your syncfironizetfs'wimmers. 2-2-3 JWet/ïotf jrrovidês not only a systematic ajvproacfi, fiut afco a rfiytiïm amf mentaf approacfi tfiat ejfèctivëfy combines tóe j?fi,ysicaf wM t/ie mental system is a cornprefiensive amf consistent out fine teacfiingt viewin#t anafyzing awf correcting s&ifis. tfie atfitète, t/ie 1-2-3 JMetfiod~si?np{ifies and~organizes /ier ojyerforming a tfie course tf t/ie wee/èena^ we wïtT dtscussïng many tojrics. Jf you /iave a auestion or fietj? -w M somet/iing, jrïèase as£ us. Zvery question is important amfmaËing sure t/ia t eac/i of you undêrstanas is important to us. you for giving us t/ie qpportunity to s/iare tfiis