When your child's hero dies...

Some of you may not be aware of the shocking news in the swimming community... but a rising Norwegian Breaststroke Superstar... died in Flagstaff AZ yesterday.

Here is an article explaining what happened....
ESPN News Article

It made me think of this world we live in... where our children idolize and love those superstars!  I know swimming has faded into the background for some, or some of you are just so new to it that you haven't experienced an Olympian summer and been able to enjoy the sport with your child.  I am looking forward to this summer and sharing for the first time with MY kids.

Growing up I watched swimming and grew to love Amanda Beard and Summer Sanders.  (I still go on and on about Amanda Beard)  how shocking it would have been as a kid if one of them died the way Alexander died. How would I feel?  Would I be scared like the girl in the blog post below?  Would I want to swim again??

Think of those athletes- Derek Rose, Albert Pujols... or whoever your brain conjures up.  How would the death of one of those athletes effect a starstruck aspiring child athlete?

Anyway, it really made me think.... and touched my heart to read the blog translation below.

Its translated here:
When Our Kid's Hero Dies

The 10 & Under Wonder

I absolutely love this little blurb on the USA Swimming website.... I'll let you read it and then I'll let you know why!

10 & Under Article
Use link or read article below:

________________________
Several years ago, USA Swimming looked at 10 & Unders who were ranked in the Top 16 and followed the likelihood that they would still be ranked once they were in high school.  This is what we found:

Ranked Top 16 as a:
10 & Under               Still Ranked as 17-18                    11%
11-12                        Still Ranked as 17-18                    21%
13-14                        Still Ranked as 17-18                    36%
15-16                        Still Ranked as 17-18                    48%

Moral of the Story:  A 10 & Under can survive and thrive...but 50% of the top swimmers develop AFTER Junior Year in High School. If you have age-group athlete, make sure you emphasize fun, participation in a variety of sports and activities, including unstructured play and skill development and that there is a long-term progression plan.  Discourage early specialization in one sport or one event.
 _________________________

My bottom line-  it's NEVER too late.  Do you see that???  Junior year in HIGH school.... BUT those who start developing early get the whole package- the love of the sport and atmosphere, the character building skills, the family and sportsmanship.  EMPHASIZE FUN- don't make them choose one sport or event..... after all they are only kids for so long !  :)

Splash Magazine Article

I was reading through the newest Splash Magazine and came across an article by Emily Sampl titled: "Tips for the 50 Yard Freestyle."  I was impressed with some of the tips Nathan Adrian and Brett Hawke supplied.  I was NEVER a sprinter by ANY means... I had a pretty freestyle and endurance, not sprint speed, and this is the best summary of tips I have seen.  Check it out at:


Splash Magazine March Issue

There is also a video you can watch by Jason Lezak

A few I want to touch on are:
 Brett said in 2  "Try to swim with perfect technique as often as possible, so that when you turn up the power the stroke holds together the way you have been practicing."    I think that is a GREAT visual right there!

He also said: "Swim in your own lane.  Don't get in a match race with the person next to you.  ... look down your lane right before the start, and block out everything else around you." 

Nathan says:  "Don't get discouraged, and have fun.  Swimming is much easier when you are happier and enjoying the process.  Do not be discouraged when something does not work.  Think of it as finding a way that you shouldn't swim the 50."

That makes me laugh... last night I had bowling and Gloria, a teammate of mine had been getting a lot of splits throughout our three games last night.  During the last game we looked up and she had gotten a gutter ball.  She said, "I'm trying something different so I don't get a split."  She followed the gutterball with... ANOTHER gutterball, and said the same thing.  Well in the process of trying to NOT get a split she found out what didn't work.  And moved on from it.  We all can do the same.  Don't get upset with a failed attempt- learn from it!

Prepare Your Child for the Path, not the Path for Your child

Building A Character Culture

char·ac·ter

   /ˈkærɪktər/ Show Spelled[kar-ik-ter]

1. the aggregate of features and traits that form the individual nature of some person or thing.

2. one such feature or trait; characteristic.

3. moral or ethical quality: a man of fine, honorable character.

4. qualities of honesty, courage, or the like; integrity: It takes character to face up to a bully.

5. reputation: a stain on one's character.

Our club is GROWING and with growth comes re-evaluation.  Here are a few principles I will be putting into place for our swim family. 

"SUCCESS IS ALWAYS TEMPORARY. WHEN ALL IS SAID AND DONE, THE ONLY THING YOU'LL HAVE LEFT IS YOUR CHARACTER." VINCE GILL

The TEAM Concept is for:  PARENTS, COACHES, AND SWIMMERS

Team is not just a sports lesson, it's a LIFE lesson.

Team is FAMILY, FRIENDS, COMMUNITY, it is co-existing and co-producing!

The ability to become a good team player as a parent or swimmer can be developed every day on the pool deck, in the locker room, in the office, or even on facebook! (It requires empathy, sacrifice, and unconditional committment to a greater cause)

This abilitity and understanding will serve athletes long after their swimming career ends!!!!

SERVICE OVER SUCCESS
SERVICE is the key to humility, character, and ethics!  It is found in the "daily duty" of supporting one another and giving back. 

PEOPLE OVER TIMES
Unconditional MUTUAL respect is the basics of EVERY meaningful relationship

HUMILITY
Egos are unexcused we are ALL stars... with no All-Stars

Eliminate the Negativity and Brace the Challenge
RISE ABOVE whatever has been placed on your path.  Whether it be a tough set, a minor pain or discomfort, mental roadblock, etc.

Building future leaders.  Each team member knows WHAT is expected out of them are expected to rise above and beyond the expected. 

Here are a few upcoming bullets that are the expectations of our club, most we have been doing but some are new! 

We typically discuss important aspects of character development, team development, and areas of personal concern. We try to relate everything to core values
We give articles about inspirational stories, individuals overcoming hardship, leadership examples, etc.
We will reinforce our values with individual and group discussions about integrity, alcohol, drugs, etc. with the team vision in mind.
 We monitor the character and integrity of the group by the minute – EVERY word and action. This is HUGE!  EVERY WORD !!!!  EVERY ACTION!!!
We acknowledge outside achievements Integrated Team workouts – challenge, fun, etc. the kids LOVE working together
We act quickly and aggressively at the hint of unacceptable behavior even in the mildest form. Kids will NOT "move up" if they are not leaders (regardless of time) We aggressively support personal problems 
We will readily excuse anyone (from the team) that does not embrace the core values of the team Team meetings- led by Coach and Athlete Representative

Parts taken from

　
Don & Ron Heidary

Bullying

I don't care who you are.... bullying is EVERY where.

Seriously... think of a location, any location...

Got it in your head?

Ok now picture a bully in that location and what they may look like....

A bully is not just some snot nosed kid anymore...

Well I've spent a better part of my night doing some research on bullies to make sure I am fully able to handle this topic.  I didn't do it because there is bullying on our team (at the date of this post I am currently not aware of any).  I did it because: 1) I am a mother 2) I am a community leader 3) I have an age group team which consists of 5 to 16 year olds 4) I have 21 daisies 5) I am a youth group leader of 5th-12th graders...

In one, two, or more of these groups there ARE bullies.  Bullying might not be taking place during our time together but there are bullies in these groups, or future bullies.... and it's up to us to educate and protect.

so!  Check it out yourself...


Bullying is a widespread and serious problem that can happen anywhere.  It is not a phase children have to go through, it is not "just messing around", and it is not something to grow out of.  Bullying can cause serious and lasting harm.
Although definitions of bullying vary, most agree that bullying involves:

• Imbalance of Power: people who bully use their power to control or harm and the people being bullied may have a hard time defending themselves
• Intent to Cause Harm: actions done by accident are not bullying; the person bullying has a goal to cause harm
• Repetition: incidents of bullying happen to the same the person over and over by the same person or group

Types of Bullying

Bullying can take many forms. Examples include:

• Verbal: name-calling, teasing
• Social:spreading rumors, leaving people out on purpose, breaking up friendships 
• Physical: hitting, punching, shoving
• Cyberbullying: using the Internet, mobile phones or other digital technologies to harm others

An act of bullying may fit into more than one of these groups.

For more on bullying please visit http://www.stopbullying.gov/

More importantly- keep the lines of communications open with your own kids!  Help me protect them by asking questions and keeping me informed.  Help me so I can help you!  Thanks guys!

Water!

Energy Drinks: A No-No for Young Swimmers

11/14/2011

The USA Swimming Sports Medicine and Science Committee has recently reviewed the risks and benefits related to energy drinks and is providing information to call attention to the differences between energy drinks and "sports drinks" used for rehydration, to point out the risks associated with such drinks, and to provide suggested alternatives to use of these drinks.

In the coming weeks, the Sports Medicine and Science Committee will publish a series of articles on usaswimming.org on the risks of consuming energy drinks. This week, nutritionist Jill Castle covers the basic nutritional facts behind these drinks.

By Jill Castle, MS, RD

Red Bull, Rock Star, Amp, Monster Energy—enticing labels for a tired and thirsty swimmer. Energy drinks are one of the fastest growing segments of drink sales in America and their popularity is growing, especially among youth. Athletes use energy drinks to rehydrate after a workout, boost attention and focus during school, “wake up,” or as a routine beverage at meals. Don’t be misled by something that sounds too good to be true—while an all-in-one drink is tempting, it carries some serious considerations for young athletes. According to the American Academy of Pediatrics (AAP), children and teens should avoid energy drinks.

Confusion exists about the difference between a sports drink and an energy drink, so let’s clear this up. A sports drink contains a small amount of carbohydrate, minerals, electrolytes and flavorings and is designed to replace those nutrients lost through sweating after exercise. Gatorade is an example of a sports drink.

Energy drinks contain stimulants including caffeine, guarana and yerba mate (herbal stimulants) and taurine (an amino acid). Ginseng, if present, enhances the effects of caffeine. Other elements may be added to energy drinks, but their benefits, safety and side effects are questionable.

An average energy drink contains 70-200 mg caffeine per 16 ounces. Some energy drinks can contain up to 500 mg of caffeine, the equivalent of 14 cans of soda. For children and teens, caffeine consumption should be limited to 1.25 mg per pound of body weight (for a 100-pound swimmer that’s 125 mg caffeine per day). More than 100 mg of caffeine per day in adolescents has been associated with higher blood pressures.

Growing children and teens should avoid excess caffeine consumption. Excess consumption of caffeine is associated with agitation, anxiety, poor sleep, rapid heart rate, increased blood pressure and altered mental states.

Too much caffeine can mask fatigue. Gauging fatigue is important to staying fit, healthy and in the pool. If jacked up on caffeine, swimmers may miss the body’s signal for rest.

Caffeine can alter mood and behavior, resulting in physical dependence or addiction. How do you know if you’re a caffeine-addict? Without caffeine, you experience withdrawal symptoms such as headache, tiredness, depressed mood and nausea.

If that’s not enough to make you re-think your drink, here’s some more food for thought.

Energy drinks contain sugar—up to 30 grams per cup (almost ¼ cup of sugar). Limiting sugar consumption is a healthy practice, for any growing child and teen, whether an athlete or not.

Energy drinks are dehydrating. Due to the concentration of caffeine, energy drinks encourage frequent urination, and energy drinks with higher sugar content can compound the dehydrating effects of caffeine.

Feeling tired, losing focus and struggling with low energy? Rethink your nutrition, hydration and sleep program. No magic bullet replaces a nutritious diet of real, wholesome food, adequate water and other healthy liquids, or a good night’s sleep. And that’s no (red) bull.

Jill Castle is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. Jill lives with her husband and four children (one swimmer!) in Nashville, Tenn.

Physical Growth and Development Article

as found on USA SWIMMING

UNDERSTANDING YOUR PHYSICAL GROWTH AND DEVELOPMENT

Did you know?

Athletes follow a predictable pattern of physical growth but the rate at which you go through this growth varies by individual.

Consider…

• You typically grow about 2.5 in/yr and gain about 5 lb/yr.
• Your growth spurt occurs during puberty/adolescence.
• This means that someone the same age as you can vary by as much as 5 biological years, meaning with two 11-year-old swimmers, one may be 10 and the other 15, biologically.

What can you do?

Be aware of your growth cycle so you understand what is happening to your body as you develop.

Did you know?

Performance can be influenced by rate of maturity, which is out of your control! Some young athletes, therefore, may have a performance advantage over others.

Consider… 

• If you are an early maturer, you may have a physical size advantage and may perform better than late maturers. Early maturers experience more early success due to a physical growth advantage and not necessarily enhanced skills or abilities.
• If you are a late maturer, you may experience frustration because of being physically "behind" someone that’s the same age as you.
• Late maturers often catch up to or exceed the performance of early maturers by the mid-teen years, but only if you stay in the sport. Some athletes drop out because of a lack of early performance success.
• Early maturers can maintain early gains by develop good technique and take on new challenges.

What can you do?

Early maturers keep success in perspective as late maturers will often catch up. All athletes are encouraged to recognize individual improvement and avoid comparing athletic performances.

Did you know?

Gender differences in physical growth and in the timing of the growth spurt contribute to the overall difference in the height and body shapes of females and males.

Consider… 

• Girls reach peak growth spurts around age 12 and boys around age 14.
• Hormonal differences in males and females cause body composition changes in adolescence, changes which are out of your control but which may impact performance (positively and negatively).

What can you do?

Understand gender differences and make sure you understand the basics of the developmental process. Allow time to get comfortable (physically and emotionally) with changes in your body. It’s normal and YOU ARE normal! It take time to adapt to growth changes so expect it to take some time for you to be able to take advantage of changes.

How Your Training Changes as You Progress

Knowing what to expect through different phases of your training as you progress through the sport can help you understand how your training should be structured for optimal performance in each phase and as you move from one stage to the next. When you’re very young (age 6-14) athletes are in what we call the generalized phase. In this phase, coaches are trying to build base fitness and endurance while focusing on proper technical development of strokes, starts and turns. This pre-pubescent and pubescent stage of growth and development is the aerobic and technical foundation for more intense and specialized work in the next phase.
During the generalized phase, especially for the younger athletes (6-10 years) structured play, games, establishment of rules, how practices are structured, and gaining more experience at swim meets are some of the major focuses. From age 11-14 swimmers may hit their growth spurt if they are going through puberty. This is when you may see changes in your body and when you may even feel more clumsy or uncomfortable in your own skin. You may seem sudden performance gains or just the opposite: a plateau or even see a decline. It’s especially important in this phase of training that you focus on technical development, off-events, or even other sports to enhance athleticism outside of the pool.

The second phase of training is Specialization. By the time you get to this phase you may be on the tail end of puberty or have entered adolescence. In this phase, you can start to work at higher intensities and put in higher quality workouts, if you have a strong aerobic base. You really begin to refine race strategy and take more responsibility for your own training. Because you may be more physically developed you may even begin a structured dryland program. This is also the point where athletes choose one sport to focus on and will put more time into that sport.

The final phase of training will hopefully take you to the end of a very successful and satisfying career and where the fully mature as an athlete. Athletes in this phase are really ready to put on more muscle mass, train at top end speeds with the balance of recovery, and also realize the importance of other training factors such as sleep, nutrition and psychology. Athletes in this phase are expected to be highly motivated and take an active role in planning their training.

Although these phases are generalizations you can often see characteristics overlap into different phases. Depending on the rate of your own growth and development, you may see some characteristics occur either or earlier or later. What’s important is to know the progression that usually occurs and to be able to apply it to your swimming.