Coach Connection Newsletter #3 - 12/22/18

Coach Connection Newsletter #3 - 12/22/18

 | Monday, January 28, 2019

Women’s Leadership and She LEADS

Registrations are open!

Register now for our April summits! Don't miss your chance to grow yourself personally and professionally, while connecting with other women in Colorado's Rocky Mountains.

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The National Diversity Select Camp

The application process is now open! 

The camp will be held from May 2-5, 2019 at the Olympic Training Center in Colorado Springs, CO. The purpose of this camp is to instill a vision of success and inspire athletes from ethnically under-represented populations to become leaders in the sport of swimming. For more information and selection criteria click here.

Both the athlete & assistant coach applications will be open until February 8, 2019 and are available here

Vegetables for Performance?

By Chris Rosenbloom, PhD, RDN, January 9, 2019 

What if eating your vegetables could help your performance? Were mom and dad right all along?

Last fall at the annual meeting of the Academy of Nutrition and Dietetics, I attended a session from the leading expert on dietary nitrate for health and performance, Dr. Andrew Jones of the University of Exeter in the U.K.

His twitter handle is @AndyBeetroot, and beets – specifically beetroot juice – is a vegetable that contains a high concentration of dietary nitrate. The nitrate found in these veggies gets converted in the body to nitric oxide, which controls a lot of functions related to exercise performance, such as regulating blood vessel tone and blood flow.

Dr. Jones got interested in research on nitrate and beetroot from a 2007 study that showed using beetroot juice for three days improved exercise economy or efficiency by 3 to 5%. Put another way, beetroot juice reduced the oxygen cost of exercise.

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Techniques for Staying in “Good Nervous” Pre-Race

By Dr. Alan Goldberg,, January 14, 2019 

You've heard me say before that races are won & lost before the start.

The main reason for this is that swimmers tend to get themselves too nervous pre-race and this “over-activation” tightens their muscles, makes their breathing faster and shallower, both of which kill their endurance and slow them way down.

The secret to swimming fast under pressure is staying loose and calm, in a state I call “good nervous.” You're excited to swim, looking forward to it, and still physically loose and mentally composed.

The key question here is HOW do you get yourself into “good nervous,” especially when you're tapered, at your championship meet and about to race in your event?

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Clean Sport

The information below should be shared with your athletes and their parents. Please distribute it via email, a club newsletter, or link to the articles on your team webpage.


#Supplements that list ingredients ending in -ol, – diol, or –stene should automatically be considered a red flag. Read why and learn to recognize other supplement red flags #Supplement411


Why is this important for athletes to be accurate when declaring medications and supplements on #doping control forms? Find out:

While Kratom is not prohibited in sport, there are a number of dangerous side effects associated with it. Read more on these health risks:

USADA’s Drug Reference team is here to answer your questions about the status of substances and TUEs. Give them a call!  #cleansport

Turns - Underwater Dolphin

By Glenn Mills, GoSwim Video of the Week, January 9, 2019


Make the most out of every push-off and start, great underwater dolphin kicks will change your entire potential in the sport or swimming.

Why do it:

The fastest you're going during swimming is when you're leaving the wall. The goal then becomes hanging on to that speed for as long as possible. Underwater dolphins can allow you to maximize how long you maintain that speed.

How to do it:

1 - Building on our previous few lessons, leave the wall properly, dropping down into a streamline push-off.

2 - Rotate to your stomach and initiate dolphin kicks from the hips.

3 - Keep the kicks small to start, and focus on not leading the kick from the thighs.

4 - Flip over on your back, keeping your head back, and drive from the hips.

How to do it really well (the fine points):

When learning, it's about stability out front, and small angles in the back. Keep the hands tight and still to make sure you don't spend too much time going up and down. Focusing on a very tight streamline helps tighten the core. Once you feel that tightness, move your focus on driving the kick from the hips.

Don't over kick, remembering that one big problem area will come from trying to drive the kick from the legs. Pay specific attention to how much your legs are bending to kick, and keep that bend LESS than a right angle (90° for you exact types).

When learning, and everyone should be learning this, keep the underwater dolphins stable and small. When you get the hang of it, start to experiment with larger, more dynamic movements and see what works best for you.

Freestyle - 6-Kick Swim

By Glenn Mills, GoSwim Video of the Week, January 16, 2019



For many more freestyle kick videos, click this link

When you're trying to build a great freestyle, it's important you focus on the extreme ends of the body.

Why do it:

Learning how to drive the hands forward from the legs will help you develop a more complete stroke, and then afford you the ability to choose how fast you want to go, or how efficient you want to be.

How to do it:

1 - Consider this a delayed freestyle. Holding each stroke for an extra few kicks. We call it 6-kick swim so it's just enough distraction to get swimmers to delay.... the actual number of kicks isn't that important.

2 - While you hold for a brief moment on each side, focus on extending the arm completely straight out front.

3 - Keep the kick going for the entire length.

How to do it really well (the fine points):

This drill can also help swimmers learn a better breath timing as well. As you take a stroke, turn your head to air with the body. Immediately after the breath, bring the head back down and focus on your balanced line.

You'll be able to identify habitually late breathers in this drill, those swimmers who stroke, then turn the head, then rush, or collapse back to the other side. Take your time in the extended position, and remind yourself to turn the head with the stroke, not after.

To advance the drill forward, perform a couple strokes of the drill, and then gradually build back to a regular stroke timing by the end of the length. The goal is to maintain the constant kick, the extension forward, and the correct breath timing.

What Happened When I Followed Ben Franklin’s Schedule For A Month

By Stephanie Vozza,, January 15, 2019

Benjamin Franklin was a productivity master. In his autobiography, he shared his daily routine, and its simplicity and rigor intrigued me.

As someone who is obsessed with productivity, I’m always looking for the latest book, idea, or tool that can help me accomplish more in less time. Sometimes, though, new isn’t necessarily better. Recently I found a good source of inspiration for creating a better schedule from the Autobiography of Benjamin Franklin.

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This Is Why…

By Jeff Janssen, Janssen Sports Leadership Center, January 16, 2019

Athletes often wonder, “Why is my coach being so hard on me?”

It’s because coaches realize they not only prepare their athletes to win competitions in the short-term but they also have the awesome privilege and responsibility to teach their athletes the skills necessary to compete and win in the Game of Life. THIS IS WHY… explains the "motivation behind the madness" for why coaches push their players so hard to become great athletes and, more importantly, successful people.


6 Laws of Winning In Sport & Business

By Dr. Fergus Connolly,, July 25, 2018

The Law of Knowledge:

It may seem very basic, but it’s often surprisingly overlooked. To succeed in any industry every coach needs to know both the game they are in and understand people. Every successful coach or military leader knows their area in detail or has experts in the areas they are not. Nonetheless, good coaches don’t abdicate responsibility completely and still have a good basic understanding of what they need to know in each area.

The route to knowledge and perspective may be different. Some coaches have played the game; others have played very little, but as Arrigo Sacchi famously said, ‘A jockey does not have to have been a racehorse’. While some great managers and head coaches might confide in their quieter moments that they don’t have the academic knowledge of the game that others do, these are the ones who usually have an unrivalled understanding of human instinct and nature and tend to be able to connect with people and players on a deeper personal level.

“A jockey does not have to have been a racehorse.”

That said, you can have all the people skills in the world, but if you don’t have a fundamental knowledge and an understanding of the game, you will still not be successful.

The Law of Human Superiority:

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