Monday, August 20, 2012


Expert stretching advice to avoid injury

Monday, August 20, 2012 11:26 AM
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Order Your Copy Of Stretching to Avoid Injury Now For Just $9.97 And Receive A FREE 2 Month Trial ToSports Injury Bulletin

This Brilliant Report Tells Athletes Not Only How to Identify The Stretching Techniques That are Right for Their Sport - But Also The Exercises That can Actually Reduce Your Sprint Speed, Undermine Your Levels of Endurance and Even Increase Your Chances of Getting Injured
Dear Serious Athlete,
There are few sports training topics that arouse more controversy than stretching. And more irritation!
How often have you seen the latest thinking turned on its head, with contradictory, even confusing advice being dispensed by sports 'experts' - only for the very same advice to be overturned months later by yet another 'expert' writing in the latest issue of some sports magazine or another?
Annoying isn't it…
And yet, the topic is far too important to be ignored (which, unfortunately, is some athletes' response to the confusion…).
Because stretching - the proper way, of course - is a vital foundation to every athlete's annual training regime. And not just in training, but in competition too. Regular stretching not only helps you avoid injury, it can increase the level at which you can comfortably perform (by, amongst other benefits, increasing your range of motion).
And it can contribute much to the speed at which you recover from high levels of effort, be they in training or in competition. Allowing you to increase your training volume without risking injury, and boost your ability to compete in back-to-back sporting events.
Because this issue is both so important to every athlete, and so often misunderstood, I've commissioned a special report on the subject aimed specifically to answer serious athletes' questions about this often-frustrating topic.
As a subscriber to our weekly sports performance bulletin, you're specially invited to buy your copy of Stretching to Avoid Injurytoday at an exclusive discount price. (More details on how to get your copy below.)
But first, let me introduce you to our expert international panel of contributors who've uncovered the latest sports science findings:
  • Sean Fyfe is the strength and conditioning coach and assistant tennis coach for the Tennis Australia National High Performance Academy based in Brisbane. He also operates his own sports physiotherapy clinic.
  • James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a UK sports training company whose clients includes The Rugby Football Union, The Rugby Football League,Devon Cricket Board,England HockeyAssociation and the London Broncos Academy.
  • Dr Gary O'Donovan is a research fellow at Brunel University, England, and an exercise physiologist accredited with the British Association of Sport and Exercise Sciences.
  • Alan Stein CCS, CSCS, of Elite Athlete Training Systems Inc, is a leading US expert on strength training and conditioning for elite level basketball players.
All four of them are highly experienced, sports conditioning professionals working with elite athletes across a range of different sports. So you can be sure their advice is informed, up-to-date - and highly pertinent to all athletes, no matter which sport they may play.
When I commissioned Sean, James, Gary and Alan to write this special report on stretching, I asked them to do two things for me:
  • review all the very latest sports scientific research into stretching - not just the academic journals that we regularly review for our Peak Performance and Sports Injury Bulletinspecialist newsletters, but all the not-yet-published material as well. Findings that have only recently emerged - and have not yet made it into the specialist media. Findings that might not ever make it into the magazines you find on the high street news-stands. (Because some of this stuff is highly technical, and not easily understood by your average journalist or magazine editor.)
  • that they synthesise their findings into a report that contains no impenetrable scientific jargon - only the facts. How athletes like you and I should go about properly integrating stretching into our daily fitness regime.
Here are just some of the fascinating facts about stretching they uncovered - and which you'll learn about exclusively in Stretching to Avoid Injury:
  • What are the different kinds of stretch techniques - and how do they differ from one another? (Yes, we started with this one because so many athletes don't have a full and accurate understanding of the subject - not surprising really when you consider how confusing is much of the 'advice' they're given…) (pp. 9-10)
  • Why some times of the day are better for some stretching exercises than others (pp. 25-26)
  • How stretching works on the muscles, tendons and ligaments - because only with the correct understanding of this can you make an informed decision about which programme to follow (p. 11)
  • Which stretching exercises should NEVER be done before a competition. We also tell you why… (pp. 38-40)
  • Injured athletes: how to integrate a stretching regime with the rest of your recovery programme to speed up your rehabilitation (p.12)
  • Injured athletes #2: which kinds of injuries can be made WORSE by stretching! We tell you which ones, and why (p. 14)
  • Why even though some athletes may be doing the right exercises, at the right time of day - they're not doing them with the correct frequency or intensity. Perhaps you're one of them? (p. 11)
  • How many weeks it takes before you attain your optimal stretch performance - assuming you're exercising the right way… (p. 17)
  • How to structure a stretching programme to meet your goals - because many athletes confuse short-term goals with those for the longer term (p. 11)
  • How to make sure your stretching regime doesn't undermine your performance - we discovered that some exercises can either cut an athlete's speed or reduce their endurance levels. Bad news if you're a sprinter, jump athlete or distance runner! (pp. 15-16)
  • Which stretching protocols have been shown to INCREASE your likelihood of certain types of sports injury, so should be avoided by some athletes. We tell you how and why. (p. 14)
  • Why some stretching techniques are better suited to warming-up, while others should be kept for after training or competition (pp. 18, 28)
What's more, your copy of Stretching to Avoid Injury comes complete with several different stretching programmes you can adapt to meet your specific circumstances.
In short, everything you need to put an end to any confusion on the subject. So you can be a suppler, faster, more successful athlete.
One who can train harder and longer - without risking injury - and compete at a higher level than ever.

Try this special report for just $9.97.

Then qualify for a special 2-month FREE trial subscription toSports Injury Bulletin

Order your copy today and you'll receive a bonus FREE 2-month trial of the number one sports injury newsletter, Sports Injury Bulletin. You'll have two months to discover just how far you can improve your injury treatment with the advice contained in these awesome workbooks and our monthly newsletter.
If, after your two months you decide for any reason that Sports Injury Bulletin is not for you, we will cancel your subscription and Stretching to Avoid Injury will be yours to keep.
You qualify for a reduced price because you are a registered user of one of our websites, and receive one of our Sports Doctor mini-newsletters.

Money back guarantee

The methods presented in Stretching to Avoid Injury are used by the most sought-after coaches. They are proven to be effective and once applied you'll see a marked and continuous improvement in performance and injury avoidance. If, however, you don't agree that Stretching to Avoid Injury is everything we promise it to be, simply let us know within 30 days and we'll refund your payment in full.
To order your copy, simply go to our secure site and enter your details.

Instantly accessible resource: worldwide research
into prevention and treatment of sports injury

Sports Injury Bulletin
Our latest report on ankle injury is waiting for you to download - and it’s just one example of what you receive in this huge bundle of reports. If you have ever wished for a world centre of excellence for sports injury treatment, here it is.
Sports Injury Bulletin is the market-leading resource packed into one, instantly accessible website. The leading authority in this field, Sports Injury Bulletin provides a point-by-point summary of the latest advances in injury prevention and treatment, with practical systems to apply.
These findings are not available to the general public, but are published and delivered to your inbox 10 times a year.
You also receive regular new downloads at our exclusive ‘Gold Membership’ section of our web site. Information includes new and unorthodox treatments from top exercise physiologists covering the complete spectrum of rehabilitation
Note: you can access these training programmes and tips from anywhere – all you need is internet access to download to your computer or portable reading device.
Here are more examples of the areas we cover:
  • Shoulder
  • Tendonitis
  • Mobility
  • Wrist
  • Knee
  • Lower back
  • Groin
  • Leg
  • Tennis elbow
  • Ankle

Sports Injury Bulletin members say it best…

You don't need to take our word for it, here is what our global army of members have been telling us in recent months:
"I appreciate the quality of the contributing authors. Specifically, obtaining insight from their experience on effective methods they have found in helping various clinical presentations. My practice is not purely sport med, however I utilize sport med principles and practice in management of my general public patients, drawing on tips/tricks I have gained through reading SIB. I like the format of providing the didactic/theory and mechanism of injury information, followed by practical, step by step treatment/rehab advice, and then following up with case reports." 
Gord McMorland, Chiropractor
"I like the scientific and biomechanical bases presented in the Sports Injury Bulletin newsletter. It has become a vital resource, providing me with practical tests and exercises to help the athletes who come to see me for advice."
Yvonne Bontekoning, Sport Podiatrist and Running Trainer
"I like the way Sports Injury Bulletin covers a multiplicity of injuries and ways to avoid them. As a coach, it is invaluable to be able to pass on info of this type to ensure that my squad do not lose out due to unnecessary injuries. A further point is that it helps me to continue being able to compete, next year I will be competing in the over-70 Masters events!"
Richard Turner, Athletics Coach (Throws)


Stretching to Avoid Injury for just $9.97 and your special 2-month FREE trial subscription to Sports Injury Bulletin

For just $9.97 you get Stretching to Avoid Injury worth $44.99. You also get a two-month trial membership to Sports Injury Bulletin, which entitles you access to a library of special reports, injury prehab & rehab programmes and exercise workouts.
If you are not happy with your starter package, or with the newsletter itself, we'll send you a full and prompt refund of every penny paid - and you can keep all issues and bonuses received absolutely free. That way, our research will have cost you nothing.
To activate your trial membership and get your hands on Stretching to Avoid Injury simply click on any of the links in this message.
I hope you enjoy the report, the member's package and the newsletter itself.
Let me know how you find the exercises and about the improvement you see in your performances.
Best wishes,

Jonathan Pye
Publisher, Sports Injury Bulletin

 click here - O

Ce 'speculam' eu ....?


Our Review: The Strokes Of London 2012

Monday, August 20, 2012 8:42 AM
To:
undisclosed-recipients


--- On Fri, 8/17/12, Swim Smooth <blog@swimsmooth.com> wrote:

From: Swim Smooth
Subject: Our Review: The Strokes Of London 2012
To: "adi" <adi230568@yahoo.com>
Date: Friday, August 17, 2012, 2:48 PM

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London 2012 saw some fabulous swimming performances in the pool and open water. The TV footage has been stunning and we're sure you've noticed quite a range of stroke styles on display, each suited to the particular swimmer and the event in which they were swimming.

Let's take a look at some of the top performances at the games and the stroke styles the swimmers used.



Men's Triathlon

The men's triathlon was an epic race, finally won by Alistair Brownlee with a stunning 29:07 10K run. Paul Newsome was down at the Serpentine studying the swim:

"An electric pace was set throughout the 1500m wetsuit swim by Richard Varga, exciting the water in 16:56 - a very fast split indeed, even at the very highest level of triathlon. Having someone pace things out so quickly at the front really strung out the field with numerous small clusters of swimmers forming rather than the massive packs often seen at world cup races.

Watching the swim two things were immediately apparent. First, in stark contrast to many of the male swimmers in the pool, nearly all the triathletes were using markedly straight arm recoveries over the surface. This helped them clear the wake and disturbed water from other swimmers and also get closer to other swimmers around them, increasing the drafting benefit available to them. Opening out the elbow angle to create a straighter arm also reduces the fatigue on the shoulders that even the most flexible wetsuit can introduce if a classical high elbow technique is used.

Straight arm recovery technique employed
during the triathlon swims
Second, all of the athletes were turning their arms over very quickly, using a fast stroke rate in the 80-90 strokes per minute region. If you have a Wetronome orTempo Trainer Pro, try setting it to 85 SPM* and give it a try: it's very quick!

The benefit of this shorter stroke with lots of rhythm is that it reduces (or entirely removes) the gap between propulsive strokes underwater which means the swimmer can't get stalled by waves or chop in the gap between strokes. For that reason, this punchy refined Swinger style is more efficient than a longer slower stroke in open water."

Quick Stats:
Gold: Alistair Brownlee: 89 SPM
Silver: Javier Gomez - 82 SPM
Bronze: Johnny Brownlee: 92 SPM
* SPM: Strokes Per Minute (counting both arms)


Men's 1500m 

Over in the Aquatic Centre, Swim Smooth's Adam Young watched Sun Yang's incredible 1500m world record: 

Sun Yang has super long arms!
"When you first see Sun Yang in the flesh, the first thing that strikes you is his sheer height, even compared to the other tall male elite swimmers in the field. Somehow he seems even taller than his 1.98m (6ft 6in), an impression perhaps created by the length of his incredibly long arms dangling by his sides.

Sun false started the first time the field lined up on the blocks (apparently from a noise in the crowd) and hoping to witness a world record swim, the whole stadium breathed a collective sigh of relief when the starter spared him from disqualification. His competitors might have been slightly more disappointed with his reinstatement though as Sun quickly moved under world record pace and built a dominant lead in the race.

Bent elbow pull-through technique
If you have watched video of Sun swimming, he can give the impression that he glides down the pool as he has a super-long stroke style. However, when you see him swim right in front of you, you can see this is actually not the case. Yes he has a very long stroke but this gifted athlete is all power and timing, making the most of his huge arm span, driving himself forward on every stroke.

In fact our 2011 analysis of his stroke (see here) showed that he has only 0.2 second between finishing one stroke at the rear and starting the next at the front, showing this impression of glide to be an illusion caused by a very long smooth stroke. He is very much the Smooth Swim Type just with a huge wingspan!
Cutting smoothly through the water, Sun stopped the clocks at 14:31.02, a breathtaking new world record and one that will live long in my memory and that of everyone else who saw it."

Quick Stats:
Gold: Sun Yang: 28 SPL* / 65 SPM
Silver: Ryan Cochrane: 36 SPL / 80 SPM
Bronze: Oussama Mellouli : 34 SPL / 76 SPM
*SPL: Strokes Per Length (counting both arms)


Women's Open Water Swim

The women's 10K marathon swim in The Serpentine was another close thrilling race full of tactics and skilful swimming. Paul Newsome gives us his observations:

Swinging arm recoveries and light two-beat kicks
"I really enjoyed watching this race, as a former pool swimmer who has transitioned first to triathlon and now marathon swimming, this race really highlighted how tough marathon swimming is with a real race of attrition.

Just like in the triathlon events, the 10K field all used very punchy stroke styles, also using a straight arm recovery over the water. What was really noticeable in this race was how the girls combined the fast stroke style with beautifully timed 2-beat kicks. This is much slower than a flutter kick (6-beat) and involves the swimmer kicking at the same speed as their arms strokes, i.e. one kick per arm pull.

Keri-Anne Payne's excellent sighting technique with
just the eyes above the surface
Since kick propulsion is very inefficient, this slower kicking style allows the swimmer to conserve energy during a marathon swim but the swimmer must get quickly into their catch at the front of the stroke without any glide for it to be effective. Otherwise they would decelerate between strokes without the benefit of a more continuous kick.

As with the triathletes we see that swimmers focusing on open water are employing the refined Swinger style to great effect."

Quick Stats:
Gold: Eva Risztov: 83 SPM
Silver: Haley Anderson: 87 SPM
Bronze: Martina Grimaldi: 97 SPM
4th: Keri-Anne Payne: 90 SPM



Personality And Stroke Style

At Swim Smooth we've coached thousands of swimmers over the last 10 years and observed the 6 classic Swim Types at play. As well as stroke characteristics, we've also noticed how there are distinct personality traits that tend to go with each stroke style. We've noticed that Smooths tend to be much more laid back than Swingers, perhaps turning up late to swim sessions and taking their time to get in the pool and swimming. In stark contrast, Swingers want to get on with things and are often first on the pool deck, dying to get in the water!

This contrast in personality between Swingers and Smooths was immediately apparent on our Coach Education Course last weekend in Loughborough, where we had two coaches on the course with really nice swim strokes themselves. Vicki used lots of punch and rhythm in her stroke and a classic 2-beat kick, every inch the refined Swinger. Ian, a classic Smooth, used that longer smoother style together with a six beat flutter kick. Prior to filming, Ian was taking lots of time to get himself ready fiddling with his bathers, cap and goggles whilst Vicki stood on the blocks waiting to go. In her own words "I can't stand all this waiting around, I just want to get on with it!".

Perhaps this difference in urgency is what defines their individual stroke styles: the smooth relaxed stroke of the Smooth versus the 'get on with it' punchy style of the Swinger.

Swim Smooth!
Something to add or have a question? Reply to this post here.


SWIM SMOOTH, 12 DAVIES ROAD, CLAREMONT SWIMMING POOL, DAVIES ROAD, CLAREMONT, WA 6010, AUSTRALIA

Ne-am plictisit de bazin ......


FINA si alte multe federatii gasesc in competitiile de marathon o activitate 'noua'... care-i veche de cand lumea; este posibil ca inotatnd distante mai lungi sa devii mai apt pt cele scurte si exista deja planificate competitii pentru cei mai mici ... sau,  oare exemplu Tunisianului Mellouli  [care a urcat pe podium la JO Londra si la probe din bazin si la cea de marathon lanseaza o noua moda ? ]




 la Beijing, in 2008, M.Phelps avea intre intrecerea de maraton si cele din bazin cca 3-4 zile diferenta... si atunci m-am gandit ca iata cum poate un asemenea gigant al inotului sa 'piarda' si o a 9-a medalie [dar atunci MP nu era sigur ca va castiga 8 medalii si deci pt. a '9-a' nici nu s-a pus problema....]












How To Train For Open Water, Improving Technique Without A Coach

Monday, August 20, 2012 8:56 AM
From:
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To:
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I've made a new video for you.


Highlights:
  • How to train for open water
  • There's no substitute for doing the work
  • Workout of the day
  • Improve your technique without a coach
  • Making your own recovery drink

Regards,

Brenton Ford
Effortless Swimming

I reply to all emails personally

12A 76 Haines Street, North Melbourne, North Melbourne, Vic 3051, AUSTRALIA 



10 August 2012Last updated at 14:06 GMT

Olympics swimming: Mellouli takes gold in open water 10k marathon

Tunisia's Oussama Mellouli became the first swimmer to win pool and open water medals at a single Olympics as he surged to the 10km title in Hyde Park.
The 28-year-old, who bronze in the 1500m in the pool at London 2012, powered away with 3,000m to go.
I was quite a bit behind and just picking them off one at a time.
Daniel Fogg
Daniel Fogg, who qualified for the race ahead of Beijing silver medallist David Davies, put in a late push to claim fifth for Great Britain.
Germany's Thomas Lurz was second, with Canada's Richard Weinberger third.
Fogg told BBC Sport: "I felt quite ropey at one point but on the last lap I had quite a bit left and I was feeling good. I was really happy with my first lap, but the pace slowed down, it bunched together and I dropped back.
"It was just a case of trying to fight my way to the front.
"I was quite a bit behind and just picking them off one at a time. I just wish I was a bit closer to be in the race, but I'm really happy from where I came from to get up to fifth."
Fogg had edged out Davies in Portugal in June to qualify as the only British swimmer in the race. Around the halfway point, it looked as if his decision to combine the event with the 1500m freestyle, where he finished eighth in Sunday's final, had backfired.
As Germany's Andreas Waschberger raised the pace and strung out the field on the fourth of sixth laps, Fogg slipped back to 22nd in the field.
But with Mellouli forging clear at the front and the pace wearing down the open water specialists around him, Fogg used his speed from the shorter course to clamber up the standings almost unnoticed.
What happened today is a miracle, if you believe in miracles
Oussama Mellouli
The 24-year-old Londoner finished just 42 seconds off the winner, following home world champion Spyridon Giannotis in fourth.
Giannotis, like the rest of the open water established order, could not muster a response to the audacious break from Mellouli, who assured a unique swimming double in his fourth appearance at the Games.
"I can't explain it, I can't really describe it," Mellouli said, pumping his chest after claiming victory. "I don't think this has ever been done before. This is probably one of the toughest things to do.
"I've been struggling, with my shoulder, my elbow, I had a virus. What happened today is a miracle, if you believe in miracles.
"This thing just hurts. You're in pain. Once you hit a wall you just keep pushing, when you hit a wall again you keep pushing."

Men's 10km Marathon Results

+
Rank
Bib
Athlete
Time
+
1
25
1:49:55.1
+
2
12
1:49:58.5
+
3
21
1:50:00.3
+
4
22
1:50:05.3
+
5
19
1:50:37.3
+
6
15
1:50:40.1
+
7
18
1:50:42.8
+
8
10
1:50:44.4
Y
+
9
14
1:50:46.2
+
10
20
1:50:48.2
+
11
6
1:50:51.3
+
12
8
1:50:52.9
Y
+
13
13
1:50:52.9
+
14
1
1:50:56.9
+
15
3
1:51:20.1
Y
+
16
11
1:51:27.1
+
17
16
1:51:29.5
+
18
24
1:51:30.9
+
19
9
1:51:37.2
+
20
4
1:51:41.3
+
21
23
1:52:28.6
+
22
5
1:52:59.0
+
23
17
1:53:27.8
+
24
7
1:54:33.2
Y
+
25
2
2:03:35.1