Activation & Dryland
Activation:
Swimmers are expected to arrive on the pool deck 15 mins prior to practice and are expected to activate in those 15 mins prior to practice.
For swim meets, swimmers are expected to arrive on deck 30 mins prior to meet warm up to talk with the coach and activiate.
Activation warms up the swimmers muscles and joints, preventing injuires and readies the swimmer for practice.
2 * 45/15 skipping rest
- 2*30/15/15 jogging/high knees/rest
- Gentle neck Stretches
- 10 serving plates
- 10 stop signs
- 10 streamlined scapula squeeze
- 10 each arm lats extension ( can be done with a stretch cord)
- 10 walkout twists with thread the needle
- 10 scapula push-ups
- 10 cat-cow
- 10 t-y-i's
- 10 each side bird dog
- 10 on back windshield wipers
- 10 glute 1 leg hip rises (each side)
- 10 calf rises (each side)
- 10 squats
- 10 lunges alternating sides
- Arms swings/leg swings jumps to shake it out
Dryland:
Dryland for age group swimmers are exercises done out of water to improve strength, power, flexibility and coordination. If done by the swimmer, it will translate to better performance in the pool.
Dryland can be done by everyone if doing body weight exercices as in the example below. If the swimmer wants to incorporate weights into their dryland, they should be discussing it with thier coach or with the head coach.
Example body weight dryland set:
- 3 minutes of cardio ( skipping, running, biking)
Do the set 3 times - 30 active/15 sec rest (can increase to 45/15)
- Front Plank
- Each side Plank
- Cat-Cow
- Flutter Kicks
- Bird Dog
- Bicycles
Cool Down:
- Sun Salutations 2 Rounds
- Ankle Stretches
For Further information please see the article from SwimSwam