Author: Vanessa Keenan

Can You Do a Hurdle?

A Skill We Must Teach As I visit other clubs and choreograph routines I have noticed many swimmers lack the flexibility to do a basic hurdle position. Other times they just do not know how to get their bodies into the correct position. A lost skill? I’m starting to think that we need to make…

Surface Arch Drill

Training the Arms without Worrying About the Legs. I learned this years ago at a synchro camp for coaches and athletes and I have been using it ever since. It is great because the swimmers only need to focus on what the arms are doing. Here is the video of the different options of the drill! Steps: 1.…

One Skill A Swimmer MUST Master

Are you a Floater or a Sinker? It may seem obvious, but you must teach your swimmers to float. To some swimmers this skill comes naturally. I am a person who can naturally float. Even upside down I can float close to my knees. But you will have swimmers that cannot float at all and…

Sleep Your Way To a Better Performance

Episode 1 Sleep can improve your performance. Listen to episode 1 of my interview with Bianca van der Meulen on why sleep is so important. Here is what I asked our expert: Can you tell us how sleep can have a positive role in athletic performance? When does REM sleep occur and are there any…

Getting Kids to Focus at Practice

Tips I’ve Learned Over the Years When I was a student at the University of Alberta I took a class specifically on teaching children 12&under. the scary thing I ever had to do was lead a lesson for two and three year olds!!! Here are some valuable tips I learned from class and over the…

Are You Trying?

Our Words Are Powerful Today, I want to bring you attention to the word TRY.    Have you ever caught yourself saying “I’ll try next time.” or ” Ok I’ll try that.” Perhaps coaches have you ever said, “can you try that section again.” Busted. I often use try. There is a much better word…

Surface Prawn Open to Split – Drill on Deck

Do you ever have challenges getting the horizontal leg to stay stationary when the other leg is opening to split? What about the hips shifting while the leg opens to split? Those are common errors that happen to swimmers on the pike to split transition for Surface Prawn. Below is a link to a drill…

Choreography- The Clapping Exercise

First off, I would like to mention that I do not consider myself the most artistic coach out there. I really prefer the technical side, so I work extra hard to boost up choreography skills. This is a really cool exercise that I am pretty sure I learned from Biz Price. What an amazing and…

FINA Worlds- A Masters Perspective

I am super excited to have a guest post from members of the Vancouver Masters Synchro Club. I loved seeing all their posts on Instagram from Worlds in the picturesque Budapest and thought I would love to hear about their journey. Enjoy! My name is Jordan and I’ve been the head coach at Vancouver Masters Synchro since…

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…

Top 4 Olympic Qualifier Tech Teams 2016

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Includes all pattern changes and swimmer positions.