As in a race scenario diving is a key component, for my first practice session I decided to focus on my dive! The design of the session is put together with reference to Mansur, R. (2009).
Design of session:
1.Head tucked in as close to knees as possible, hips as high as possible, lift them up and try not to push back.
2. Curl toes over the edge of the block and bend your knees, arms should be in a 'hands on' position. Stretch your arms down point fingers to the floor and put your palms on the front of the starting block.
3. Push off with as much power as possible. Press hard with the palms of hands and throw arms forward. Look up slightly as you push away to get your body to follow your head.
4. As soon as feet leave starting block, tuck your head in, push hips up, streamline body so that you go into water head first.
5. As approach the water, imagine you are trying to slide through a hole without making any splash! As you go in, let hands and head lift slightly. Hold ' hands on' streamlined position until close to the surface.
This session will follow a stages of learning design (Fitts and Posner, 1967). The focus is to go through the three different stages (cognitive or verbal, associative, and autonomous) until each stage is mastered and the skill becomes automatic.
References informing design:
Mansur,R.(2009).How to power off the blocks in swimming. Retrieved from http://www.swimming.wonderhowto.com/how-to/power-off-blocks-swimming-257913/
Fitts and Posner.(1967).Learning process when acquiring motor skills. Retrieved from http://www.humankinetics.com
Statistics/ detailed information collected:
30 dives were done.
20 dives were incorrect with legs bending and not streamlining.
10 dives were the correct technique.
Amount of 'splash' made when entering the water needs to be minimised, legs should follow through the same 'hole' the head enters the water through.
1 hour practice session.
Reflection:
Although Mansur, R (2009) mentioned that your hands shall be in the 'hands on' position, I found it much easier starting with my hands split on either side of my legs and starting from a sprint stance position. The stages of learning design (Fitts and Posner, 1967) which this session was followed by, was a really valuable learning tool in going through the three different stages. But with the time frame of the session the skill could not be mastered and become automatic.
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