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Andrew Sheaff talks Skill Acquisition, Drills vs. Skills, & Keeping Kids in Swimming

This week on the pod, we've got Coach Andrew Sheaff, author of A Constraints-Led Approach to Swim Coaching. Brett and Andrew talk about the importance of skill development, the balance between drills and skills, and the idea of using constraints to naturally guide swimmers towards better performance.

A Constraint-Led Approach to Coaching

At its core, Andrew's coaching philosophy revolves around the concept of constraints. Instead of giving swimmers precise instructions like, "place your elbow here," Andrew prefers to use a series of constraints that naturally shape how an athlete moves through the water. He explained how every swimmer is influenced by three key factors: the task at hand, the individual’s unique attributes, and the environment.

By leveraging these constraints - such as task demands or environmental elements - swimmers intuitively find ways to be more efficient and effective. It's a hands-off way of helping athletes discover their own paths to success.

Drills vs. Skills: Getting the Basics Right

A major theme in the conversation was distinguishing between drills and skills. Andrew defined skills as the end goal - what swimmers need to do to be fast and efficient - while drills are the tools that help them get there. He stressed that being good at drills doesn’t always mean you're a better swimmer; what matters is whether the drills are helping to develop skills that translate to competitive performance.

"A skill is whatever they need to do to accomplish a goal. A drill is an activity to help them learn that skill," Andrew noted, emphasizing the importance of not just doing drills for the sake of it, but using them to develop meaningful skills.

Andrew also challenged coaches to choose drills thoughtfully. Instead of choosing drills that are easy but often done poorly, like single-arm fly, he encouraged coaches to opt for drills that challenge swimmers and promote the development of proper techniques. "A lot of times, single-arm fly is just done really poorly, and it doesn't look anything like fly," Andrew said, urging coaches to be more intentional with their drill selection. For instance, he prefers drills that almost force the swimmer to execute correctly, helping them feel the right movements without constant verbal cues from the coach.

Why Skill Acquisition is the Key

Both Brett and Andrew noted that elite swimmers aren’t just fit - they are incredibly skilled at what they do. Whether it’s pushing off the wall correctly or perfecting a turn, skill acquisition must be prioritized from a young age. Andrew observed that while many coaches get caught up in achieving high training volumes, they overlook the importance of refining skills along the way. The best athletes aren’t just strong; they swim better because of superior skills.

"Ultimately, the best swimmers in the world are very skilled at what they do. You don’t see too many people that are just thrashing around and swimming fast because they're ridiculously fit," Andrew pointed out, underscoring the importance of skill over sheer fitness.

One practical way to incorporate skill acquisition into daily practice is by using constraints that enforce the right technique. For example, having swimmers swim with their fists closed encourages proper forearm engagement. "If you can use strategies that almost force them to do those things, you're going to be a lot better off," Andrew explained. It’s about designing practice environments that make good technique almost inevitable.

Engaging Young Swimmers and Preventing Dropout

Towards the end of the interview, Brett highlighted a major concern in swimming today: high dropout rates among young swimmers. Andrew agreed that keeping kids engaged in the sport is crucial, and he noted that adopting a more individualized approach to training could help. Not every young athlete wants or needs to train like they’re heading for college swimming. Tailoring the experience to what will keep them excited about the sport can help retain more athletes in the long run.

"If they quit, they’re not going to keep getting better," Andrew emphasized. "The first priority really has to be making sure that they stay. And if that means adjusting what you do so that people stay engaged, that’s never going to be a losing proposition."

Andrew’s message for coaches was simple: focus on quality, not just quantity. More laps don’t always mean better results. Instead, helping athletes swim well from the start is what will keep them progressing, engaged, and enjoying the sport.

Read Andrew’s Book

Andrew Sheaff’s A Constraints-Led Approach to Swim Coaching is an exciting resource for coaches looking to rethink how they guide their swimmers. By using constraints to shape skill development and by emphasizing quality over quantity.

Enjoy!

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Time Stamps:

00:00 Hello Coach Andrew Sheaff 01:42 Andrew’s Book 03:16 The Constraints Led Approach 06:00 Difference between skill and drill 7:07 Lack of focus on skill in swimming 11:57 Skill development in big teams 14:56 Looking at volume differently 17:00 Valuing Skill 18:46 Good drills and bad drills 22:19 Specific bad drills 26:35 Learning to kick effectively 27:50 Power Socks 31:20 Main ideas of book 33:04 where to find the book 33:26 Virginia Swimming 35:26 Quality work BEFORE COLLEGE 37:28 Keeping kids in the sport 42:42 Thanks Andrew

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