The JAD organizes a diving session with the swimmers of the competition group, Wednesday, April 20 at the pool of Drancy, with the presence of Clemence Monnery, technical officer of the Ile de France Swimming Committee, 3m. The demonstrations will be performed by Naïssam NAJI, from VGA Saint Maur des Fossés.
… an initiative of Igor SZABO, trained as a coach at the JAD, as part of his training at BPJEPS (Professional Certificate of Youth, Popular Education and Sport, Level IV diploma created in France in 2001) attested to the possession of the skills required to practice the profession of animator)
Demonstration scheduled from 17:45 to 19:15. Come many.
In the program:
Warming up:
> normal race x 3 laps
> Raise knees: x1 normal, x1 arm behind the head, x1 arm extended above the head ==> Right bust, head straight and knee as high as possible, knees chest, arms extended
> Buttocks x2: right bust
> Not hunted X1 (one on each side): right bust
Specific work diving
> Posture / cladding: small bunces in straight arm position heard over the head. Objective: tight-legged tight, tummy tucked, tight arms buttocks stretched over the head. variants: hands to hips, hands behind head, hands over head.
> Flexions extension: squatting start and right jump as high as possible
> Sheathing: exercise of the wheelbarrow, in pairs: a wearer and a diver moving on the hands in length. objective: held basin, sheathing. Beware of the basin that “falls”, think to raise the head.
> Gymnastic exercise (sensation / position / acrobatics):
Forward roll. variables: squatting start / right start and jump extension (be careful to close the “group” on arrival and to return the head at the start) / roll jump expansion 1/2 turn.
On the spot :
a front / back to not touch when arms spread. objective: return to calm and explanation entry to the water with position of the hands.
> Closing exercise: 20/30 sec. Instructions: Head in the knees, legs tight, toes pointed.
> Explanation of the hands at the entrance to the water,
> 30 seconds of static in the water entry position.
catch your hands in a dive: one hand in front of tight, tight fingers and with the other hand: catch the 4 fingers of the outstretched hand. objective: solidity, the surface of the hand as large and as flat as possible.
> exercise entry to the water:
sitting, counting up to 4: 1 / closing arms on the sides 2 / raising the arm bust on the sides 3 / pulling the head look up 4 / catch hands: arms outstretched, strong
Standing: 1 / start straight arm in cross 2 / mount on the toes of feet. 3 / pull your head 4 / catch your hands with your arms stretched over your head: feeling of growing up by pushing on the tips of your feet and arms.
Pit exercises:
> 2 groups
==> 1 working group at the edge and 1M: for the entries to the water
==> 1 working group on board and 3M: for departures
Work departures: Edge and 3M
EDGE
Hand candle at the hips / arms at the top (see instructions in bold) / arms in cross (arm crossing behind the front). alternative: arrive in a hoop, jump over the fries, do not exceed a fried type fixed point. (X2)
Candle flexion extension. (X2)
Candle grouped hands to the hips and arms outstretched and arms up. (X2)
Rear arm candle at the top
3M:
Jump straight start end of the board (as they want) and candle arm up if they have the abilities.
work of the entrances to the water:
EDGE
> sitting on the floor as you go: as low as possible: “low in front” vertical goal “: thinking of looking at the water and having your arms over your head at the entrance to the water
> Standing pike arm to ears: ride on the toes
> Standing tense by jumping arms over the head, flexion extension: think about jumping high and letting go in front. Show them a hangout where they have to go.
1M:
Likewise
> Sitting a board to avoid damaging the shirt.
> pike standing
Stretched straight without jumping up on the toes and dropping the head first.
at the end:
1 or 2 jumps to choose from, any height.
