310: Andrew Sheaff on A Fusion of Track and Swimming Concepts in Athletic Speed Development

Just Fly Performance Podcast

Today’s episode features swim coach Andrew Sheaff. Andrew is an assistant swimming coach at the University of Virginia, winners of the last two NCAA women’s championships. In addition to swim coaching, Sheaff has an extensive background in strength and conditioning, including an internship under Buddy Morris. A collegiate swimmer at Pittsburgh, Sheaff was named the Senior Athlete of Distinction. He was a four-time Big East Academic All-Star and a four-time University Scholar Athlete. He writes on numerous aspects of coaching education at his website, coachandrewsheaff.com . A quote on Andrew’s blog that made a lot of sense to me was a quote by former cricket player and ESPN writer, Ed Smith, that “Because the important things are hard to coach, it is tempting to take refuge in the small, irrelevant things because they are easy.” I find this to be extremely relevant to many approaches to athletic development where drills are often over-emphasized and over-controlled, while the actual sporting skill is often left relatively un-changed from season to season. I have found it a common theme, in modern coaching, to attempt to overly “control” an athlete’s technique through the over-use of drills, exact positions, and discrete instructions. This can range from cues in the weight room (butt back, chest out, through the heels!) to the track (heel up, knee up, toe up!) to exact arm positions for swimming movements. On the show today, Andrew speaks on elements of control vs. athlete empowerment in coaching. He talks on training methods that lead to lasting change in technique and performance, with an emphasis on the constraints-led approach. This podcast was a fun cross-pollination of ideas between the worlds of swimming, track and physical preparation, with important concepts for any coach or athlete. Whether you are interested in speed training, technical development, or just overall coaching practice, you are sure to find this a really informative conversation. Today’s episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com Find out more about the the online course, Elastic Essentials, by heading to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points: 4:51 – Why Andrew got into both physical preparation/S&C, as well as swim coaching, in his coaching career 6:35 – Why Andrew believes swim training remained so “old school” (based on large yardages and distances) for so long, compared to track and field 8:53 – Why so many coaches take refuge in the small/easy/controllable things, when more focus is needed on bigger, but more rewarding, real problems in athletics 12:10 – How coaches seeking “too much control” plays out in the world of swimming 15:36 – Basics of how Andrew uses constraints to allow swimmers problem solving opportunities, vs. trying to control smaller elements of the stroke 23:46 – Bondarchuk’s “Push the Hammer” cue, and the power of slightly ambiguous coaching instructions that don’t over-control the athlete’s movements 31:28 – How the unique situation of training in a 25 yard or 50 meter pool, can create more interesting training options for swim athletes in terms of constraints 35:13 – How Andrew uses constraints that are purely for exploratory perspective, versus constraints from a timed perspective 41:23 – How fatiguing particular body sections or muscles can offer a unique constraint in both swimming, or land activities such as plyometrics 46:04 – The spectrum of “boredom tolerance” between athletes, and how Andrew manages this in practice 51:58 – Why and how Andrew thinks more “standard volume” type training methods can be successful, and if they are sustainable or not