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Richard Quick's Faster Fast Sprint Freestyle Series

Richard Quick's Faster Fast Sprint Freestyle Series

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Faster Fast Sprint Freestyle Technique & Drills
with Richard Quick, Auburn Head Coach,
Brett Hawke, Auburn Sprint Coach,
and Bryan Karkoska, Auburn Strength Coach

Coaches Quick and Hawke begin this presentation with a full stroke narrative of Cesar Cielo's and Fred Bousquet's freestyle, while sharing the attributes of a technically sound freestyle stroke. Next, they move into a stroke building progression beginning with body balance and alignment drills before adding propulsion to the balanced sprint position. In the next segment, Quick and Hawke add body rotation with drills that focus on a "core first" connection to the body rotation along with instruction and drills for taking the breath in a way that does not compromise body alignment. Arm movement instruction includes techniques and drills that create a "core to extremity connection" for the sprint stroke. Hawke shares several creative advanced technique drills that he has incorporated into Auburn's sprinting routine. In the final segment, Bousquet and Cielo swim a series of progressive speed sprints, focusing upon increasing speed without compromising technique. This DVD offers a rare opportunity to learn by watching the two fastest sprinters in NCAA history.96 minutes. 2008.

Faster Fast Sprint Freestyle Starts, Breakouts & Finishes
with Richard Quick, Auburn Head Coach,
Brett Hawke, Auburn Sprint Coach,
and Bryan Karkoska, Auburn Strength Coach

Coach Hawke begins building the start from the basics, with simplified deck-level diving drills that focus on hand position and lining up the body for an optimal angle of entry. On the block drills stress attaining an ideal angle of entry. Hawke shares varying hand positioning drills that assist in finding the style of dive that is best for the individual swimmer. Hawke's "full start" instruction includes a checklist of proper "take your mark" positioning and specific instruction for positioning the feet and hands. Cesar Cielo and Fred Bousquet, 2008 Olympic medalists, perform full starts while Hawke contrasts each start style. Hawke teaches effective breakout strategies and techniques that carry optimal dive speed through the breakout stroke cycle. Quick and Hawke next share Relay Exchange instruction that features demonstration of three different take-off options from simple to complex. In the Finishes segment, Quick and Hawke present technical specifics for quality finishing. 41 minutes. 2008.

Faster Fast Sprint Freestyle Turns & Transitions
with Richard Quick, Auburn Head Coach,
Brett Hawke, Auburn Sprint Coach,
and Bryan Karkoska, Auburn Strength Coach

What set Auburn sprinters Fred Bousquet and Cesar Cielo--the two fastest sprinters in NCAA history--apart from their competition? It was their domination in turns and transitions. Coaches Quick and Hawke share with you the tools to build a faster fast sprint freestyle turn and transition focusing upon five areas of instruction: Approach, Summersault, Push-off, Streamline and Transition. Quick begins with training for the approach by teaching the skill of submerging. Moving to the summersault, Quick and Hawke present summersault techniques, reinforcing that the tighter the tuck, the faster the body can spin. Next, the coaches move to the wall for push-off drills and wall alignment strategies to maximize carrying the energy going into the wall through the push-off. Quick and Hawke then discuss and demonstrate skill set necessary for an effective transition from being an underwater swimmer on the push-off to a surface swimmer through the breakout stroke cycle. 36 minutes. 2008.

Faster Fast Sprint Freestyle Training for Explosive Speed & Power
with Richard Quick, Auburn Head Coach,
Brett Hawke, Auburn Sprint Coach,
and Bryan Karkoska, Auburn Strength Coach

Packed with over 130 exercises/drills, this presentation gives you a firsthand look at how Auburn sprinters train both in and out of the pool to develop the explosive speed and power that defines Auburn sprinting. This presentation begins in the weight room with Strength Coach Bryan Karkoska, whose ongoing creativity in developing explosive sprint speed factors greatly in Auburn's sprint dominance. His four-part dryland program begins with more than 30 Core Development exercises/variations. In part two, Upper Body Strength & Plyometrics and part three Lower Body Strength & Plyometrics, Karkoska shares an additional 40 exercises that develop explosiveness in the extremities. Part four, Weights, includes more than 30 weight training exercises and a pull-up and rope climbing series. This dryland program utilizes body weight, dumbbell, medicine ball, ab wheel and barbell exercises and includes recommendations for lesser-developed athletes up to elite athletes. In the pool, Hawke presents more than 30 innovate drills - demonstrated by 2008 Olympic medalists Fred Bousquet and Cesar Cielo - that exude explosiveness and speed for helping you develop a faster fast with your sprinters. 91 minutes. 2008.



 

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