Posts by Vanessa Keenan

3 Pattern Must Do’s Before Starting This Season

You want to improve your patterns this season, then follow the three steps I am going to lay out for you. Goal Set Please do not skip this step. It is very important and necessary. How many pattern changes per lap do you want in the routine? How many unique patterns changes do you want…

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A Major Reason for Competition Disappointments

Have you or your swimmers ever went to competition and had everything go wrong? Do you get confused because you or your swimmers practice so well, but then at competition they cannot perform? Well, today is your lucky day. Today’s post is all about trying to get practice performances at competition. In my experience swimmers…

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Routine Workout Ideas and Thoughts

Today I wanted to follow-up on my Facebook Live Post I did on routine workouts. Here are some of my favourite routine workout ideas for team. 1/2 lap rewinds- when they finish a 1/2 lap rewind to the start of the section they just finished then push play. That is their rest. Lap by lap rewinds-…

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Flamingo Bent Knee Roll Back

I believe the roll back is a misunderstood transition. Swimmers too often begin with the head. This one needs to start like a thrust, with the lower back. The hips need to lift up, so the lower back has some room to sneak back. The correct sequencing should go: Hip lift, pelvic tilt and the…

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Support Scull Circles

How many of you have swimmers or are a swimmer that does circles in your support scull? Support scull circles can be a nightmare, but I am here today to make you think about those dreaded circles differently and perhaps you will learn to love circles. I can hear some of you now saying “NO…

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11 Ways to Make Practice MORE FUN!

How to make practice more fun? This question came from Coach AG. Thank you. When I was a new coach I struggled with how to make practice more fun. I usually had a high turn over rate of younger swimmers. It was imperative to the success of my club to figure out how to make practice…

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A Unique Way to Train Synchronization

Now this way to train synchronization occurred completely by accident. I was filming patterns for my pattern book and there is something in the book I call “synchronization options”. From doing the synchronization options I noticed we got better at synchronization. And there was no coach guiding us either! Let me step back and explain…

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How to Fix the Bent Knee Surface Arch Position

I really enjoy working on the Bent Knee Surface Arch (BKSA). Generally, I find the position is lacking in accuracy due to hip extension and not a lack of back flexibility. Don’t get me wrong, back flexibility is key, but I find that the hips get over looked. Look at the photo below. The arrow is pointing at…

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5 Ways to Protect Shoulders After a Break

I know many swimmers have been off for the last 2 weeks. It is a much deserved and needed recovery period in the training season, however there is a problem. When the swimmers get back to the pool the coaches try to whip them back into shape with workouts and lots of swimming. So what…

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30 Day Knee Extension Challenge

Did you participate in the 30 DAY Ankle extension? If not I have a new one for you to start Friday. For July created a 30 day KNEE extension challenge. Feel free to download it and print if off. I would absolutely love it if you shared it with others. Check out the video link below to…

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