High School Coaching Academy: Swimming Series

MD-03932A: with Mark Onstott, New Trier HS (IL) Head Swim Coach,:
5x Team State Champions (IL), 2x "National Boy's Swimming Coach of the Year" Award (NFHSCA),
awarded US' `National Championship' HS team (2007) by Swimming World magazine,
team was named 2009 National Dual Meet Champions by NISCA (National Interscholastic Swimming Coaches Association).

Coach Onstot breaks his presentation into 14 essential focus areas he feels provides the framework for not only developing a highly successful program but maintaining a high level of excellence year after year.

A few of these essential focus areas include:

• Dual Meet Objectives: Six key concepts for getting the most out of each dual meet from each swimmer and how to maximize dual meets in terms of program development.
• Leadership: Get specific strategies for grooming leaders on an ongoing basis. Defined roles for each class, frosh through seniors. Also includes captain selection criteria and captain responsibilities.
• Goals: Proven strategies for implementing team and individual goals.
• Team Banquet: Create a banquet that generates excitement and a sense of inclusive success for each individual and his/her families - an essential component of Onstott's program success.
• Coaching Staff: See how to organize a staff and to how to delegate various team management responsibilities to each staff member to best enable them to be fully engaged in the program.

Onstott also includes athlete recruitment and retention, club swimming, working with parents, developing a lettering policy and putting athletes on a consistent and obvious path to success.

Included with each of the 14 focus areas is invaluable information as to the why and how of implementation and benefits to the team, coaches, and the overall program. Throughout this presentation, you will see how Onstott's program centers around developing behaviors that breed excellence.

62 minutes. 2011.

MD-03932B: with Mark Onstott, New Trier HS (IL) Head Swim Coach,:
5x Team State Champions (IL), 2x "National Boy's Swimming Coach of the Year" Award (NFHSCA),
awarded US' `National Championship' HS team (2007) by Swimming World magazine,
team was named 2009 National Dual Meet Champions by NISCA (National Interscholastic Swimming Coaches Association).

In this comprehensive 2-disc presentation, Mark Onstott, one of the country's top high school coaches from legendary New Trier (IL) High School, shares a comprehensive set of essential skills for competitive swimming success.

Onstott begins with a review of several essential competitive skills. This segment includes wall basics for pushoffs, effective streamlining, dolphin kicking and sculling. He shares demonstrations of the four sculling drills that he incorporates, which start out basic and advance in difficulty.

Next, in the Stroke Instruction Segment, Onstott teaches Freestyle, Backstroke, Butterfly, and Breaststroke that each includes a concise and consistent teaching progression. Each stroke segment includes:

• Overview of the stroke
• A seven-drill teaching progression that includes body positioning, recovery, catch, entry, pull patterns and timing and rhythm of the stroke
• Full stroke review
• Common errors and correction

In the Starts and Breakout Segment, Onstott includes complete instruction for the following:

• Forward start technical breakdown; set up, leg angles, hand positioning, take off and entry
• Forward start drills
• Breakouts for each of the forward start strokes: free, fly, breast
• Relay take offs
• Backstroke start lead up progression
• Backstroke start
• Backstroke breakout

In the Turns Segment, Onstott includes:

• Flip turn overview
• Flip turn drill progression (5 drills)
• Flip turn common errors (8)
• Backstroke turn
• Breast and Fly turn breakdown and instruction
• Fly kickout
• Breast pullout

What is invaluable in this technical skill instruction is that Onstott includes demonstrators of varying ability levels from lower ability swimmers to more advanced ability swimmers. With all demonstrations, Onstott offers suggestions and recommendations on how to alter the drill to accommodate all levels of swimmers. He also identifies stroke weaknesses in his less experienced demonstrators and offers tips to improve their skill level.

Each stroke's drill progression is spot on for including the latest stroke techniques and presented in easy to understand terminology. The drills are easy to incorporate for all ability levels!

This is the most comprehensive stroke instruction video on the market. Order now and receive the benefits of this time-tested, Championship-level instruction.

155 minutes. 2011.

MD-03932C: with Mark Onstott, New Trier HS (IL) Head Swim Coach,:
5x Team State Champions (IL), 2x "National Boy's Swimming Coach of the Year" Award (NFHSCA),
awarded US' `National Championship' HS team (2007) by Swimming World magazine,
team was named 2009 National Dual Meet Champions by NISCA (National Interscholastic Swimming Coaches Association).

Mark Onstott, one of the country's top high school coaches, from the legendary New Trier (IL) High School presents his proven training methods and workout strategies. This DVD offers a comprehensive look into how to plan your high school season, how to organize your team into productive training groups and how to vary workouts during each training cycle.

Part 1: Training and workout strategy

How to construct a workout

Planning workouts for the season

How to create a seasonal calendar

Overview of the 5 Training Phases from early season through taper

How to place swimmers in the appropriate training lanes with test sets to determine training groups including tips for dealing with limited space

Defined training zones with heart rate guidelines and related training distances and intervals

Part 2: Training Phases of the Season
This segment includes goals and specific breakdowns of the duration of each phase along with the type of training that occurs in each phase. Onstott includes invaluable tips for the "intangibles" that take place in each phase of the season, such as when to work in videotaping, start work, team and individual characteristics in each phase of the season and more. Also included are strategies for test sets and types of workouts that characterize each phase of the season.

• Phase 1: Early season #1 no meets (2 weeks with no meets)
• Phase 2: Early Season #2 (weeks 2-4 of season)
• Phase 3: Winter break
• Phase 4: Competition/event specialization
• Phase 5: Taper

Part 3: Program Core Beliefs and Philosophy
In this segment, Onstott details five major areas that are the driving force for his program success.

These areas include:

• Core beliefs (6)
• Philosophy (6 guidelines)
• Responsibilities (5 athlete responsibilities)
• Expectations
• Team goals

This DVD provides you with everything you need to assist you in planning and implementing a championship high school season!

65 minutes. 2011.

MD-03932D: with Mark Onstott, New Trier HS (IL) Head Swim Coach,:
5x Team State Champions (IL), 2x "National Boy's Swimming Coach of the Year" Award (NFHSCA),
awarded US' `National Championship' HS team (2007) by Swimming World magazine,
team was named 2009 National Dual Meet Champions by NISCA (National Interscholastic Swimming Coaches Association).
and Larry Stoegbauer, Assistant Coach

This video features a complete breakdown of a season-long dryland program that not only builds strength, speed, and explosive power; it also addresses aerobic capacity and endurance. Along with the physical benefits are the mental toughness benefits and team building benefits derived from this program.

Coach Larry Stoegbauer begins with an overview of the New Trier dryland progam and Dryland Cycles. Each cycle is defined in both content and duration and covers an entire season.

• Endurance
• Hypertrophy
• Strength
• Power

In Part 2: Exercises, Stoebauer shares each of the exercises that he incorporates into his program, demonstrating 60 exercises/variations that include the following strength focus groups:

• Chest
• Back
• Shoulder
• Arm
• Core, front back and rotational
• Legs

This program is characterized by exercises being done with body weight, dumbbells and some free weights. Included are options that make basic exercises more challenging.

Put your athletes in position to succeed by implementing this proven dryland training program.

30 minutes. 2011.