Head Group Coach: Quincy Perry

Cornerstone Practice Structure

• Dryland: Agility, balance, core stability, strength, plyometric, and functional training (at least 30 mins Monday-Thursday). 
• Part 1: General warm up 10-15 mins
• Part 2: Technique and applied skills 20-25 mins
• Part 4: Main set (ideally should further apply skill learned) 25-40 mins
• Part 5: (at least twice a week) Focused race-based skill or Mystery activity 10 mins

Cornerstone Takeaways

• Development of rudimentary starts, underwater swimming, and other race enhancing details.
• Mastery of fundamental skills required for future stroke development including proper head/body position (streamline), breathing patterns/bilateral breathing, kick rhythms, age appropriate drills, and proper use of equipment (snorkels, fins, paddles, boards)
• Lane etiquette as demonstrated by proper spacing, safe passing, correct pool entry/exit, awareness of others, attentiveness to the deck coach, and equipment management.
  • Time awareness, as demonstrated by the ability to read simple practice intervals (:00, :10, :15, :30, :45), the ability to report times in practice and competition, the basic understanding of pacing (practice pace vs. race pace).
  • Set comprehension and ability to complete practice without interruptions and ability to be coached while training.
• Swim meet fundamentals that include comprehending a heat sheet, understanding starter commands, communicating with timers, the role of officials/disqualifications, performing proper dynamic warm-ups, sharing warm-up lanes with other teams, relay swimming/relay rules, and understanding higher levels of swimming within the sport.
• Sportsmanship, including reacting appropriately to success and adversity, communicating respectfully with teammates and coaching staff, contributing in a tangible manner to the LST community, and building a healthy athlete to coach relationship.
• Understanding basic athletic recovery processes such as nutrition and other muscle recovery methods.