10/8/2018. Carmel Swim Club. Total Team Dryland. Goals of Presentation. Why Total Team Dryland? Long Term Athletic Development Total Team Dryland

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1 Carmel Swim Club Total Team Dryland Goals of Presentation Why Total Team Dryland? Long Term Athletic Development Total Team Dryland 1

The Idea For about the first 18 years I coached I had a dry-land program mainly because I heard Doc Counsilman say you should Nort Thornton (World Clinic,1982) The Idea Most of us have a club

2 The Idea For about the first 18 years I coached I had a dry-land program mainly because I heard Doc Counsilman say you should Nort Thornton (World Clinic,1982) The Idea Most of us have a club progression for the water What do you have for dryland? Every coach in program has their own idea about dryland We wanted a progressive and streamlined program that matched the appropriate growth and development needs of todays youth

3 The Idea Who is walking in your door and what do they need? The Idea Houston we have a problem Kids lack the fundamental movement skills to survive today's competitive arena of early specialization. Research shows that the current generation will be outlived by their parents due to inactivity, obesity, and malnutrition. As coaches we must realize that there is a lack in the foundational skills, abilities, and physical literacy of the prospective student-athlete and we must adjust our philosophies, practices, and programs from their onset. 3

4 The 8-18 Process The Swimmer is a complex neural and sensory amphibian, unnaturally attempting to perform efficiently at speed within the laws of mathematics and physics in a foreign substance of high viscosity Bill Sweetenham Philosophy - To develop the best injury free swimming athlete through systematic, sequential and progressive development of all physical capacities. The 8-18 Process Goals Improve Athleticism Bullet Proof - Prevent Injury Prepare for the demands of swimming all strokes Understand and apply linkage and connection Achieve mastery of each step before progressing to next step 4

ability to execute athletic movements (run, jump, throw) at optimum speed with precision, style, and grace within context

5 The 8-18 Process Intangible Benefits Improved Concentration & Focus Improved Mental Discipline Improved Body Image Improved Work Ethic Physical Literacy Better swimming through increased physical literacy and athleticism Athleticism The ability to execute athletic movements (run, jump, throw) at optimum speed with precision, style, and grace within context of your sport The goal of physical literacy and athletic development is the eradication of all limitations of future performance. 5

Athletic Development Systematic, sequential, and progressive session to session week to week cycle to cycle season to season=ltad Train movements not muscles, train linkages not links Full Spectrum

6 Athletic Development Systematic, sequential, and progressive session to session week to week cycle to cycle season to season=ltad Train movements not muscles, train linkages not links Full Spectrum multi-joint, total body movements, in all planes, with coordination, proper resistance, and varying intensity What With who How much When? Strength training defined by Frans Bosch, Coordination training under proper resistance Athletic Development Core is the central command center. Serape effect Hip to shoulder connection. Crawling, cords, Dumb Bell complex, Jungle gym, med ball work Build athletic bodies that are adaptable rather than adapted. Steve Myrland 6

7 Skills Locomotor Skills skills to move from one place to another Stability Skills Manipulative Skills control of objects with hands or feet Sensory Development Movement and Rhythm Body Consciousness body and spatial awareness Fun damentals First Fundamental movement skills - squatting, lunging, pushing, pulling, bracing, hinging, and rotating. Next Fundamental sports skills running, jumping, throwing, catching, and kicking. (aquatic sport skills might be floating, rolling, breathing, reaching, kicking, sculling, and flowing) Finally sport specific skills individual techniques, starts, turns, racing strategies, etc You must have the physical competency to do the technical stuff and the technical qualities to do the tactical stuff.in that order. - Movement Dynamics,

Other Key Concepts Warm-up to swim, not swim to warm-up Do things everyday to keep shoulders healthy and bulletproof Dumbbells over barbells Build swimmers from the inside out core strength before

8 Other Key Concepts Warm-up to swim, not swim to warm-up Do things everyday to keep shoulders healthy and bulletproof Dumbbells over barbells Build swimmers from the inside out core strength before extremity strength Total Team We created a language that encompasses all groups of all ages. Just like the pool, the terminology is the same throughout the club. As athletes move from group to group, reps, loading, and number of sets may change, but the fundamental movements remain the same. 8

Gets both sides of the body working together Helps body move in a more integrated way for more

9 Total Team - Crawling Core Crawling a gross lateral movement the activates the nerve pathways between the two hemispheres of the cerebrum. Gets both sides of the body working together Helps body move in a more integrated way for more efficient action Total Team - Crawling Crawling stay in one place limited space, can still be done. James Marshall ( 9

Total Team Leg Circuit 9+ Squat, Lunge, Step-up, 5 squat jumps Strengthens all muscles of lower body Senior Group Build to 5x20 of each (squat jumps remains lower) 9-10 s up to 8x each exercise/11-12

10 Total Team Leg Circuit 9+ Squat, Lunge, Step-up, 5 squat jumps Strengthens all muscles of lower body Senior Group Build to 5x20 of each (squat jumps remains lower) 9-10 s up to 8x each exercise/11-12 s build to 14x each exercise/13-14 Full Leg Circuit Total Team Core Modules 9+ Activate the core in all three planes (frontal, saggital, transverse) Connection/Serape Effect We have roughly 15 Core modules 10

11 Total Team MiniBand Strengthen intrinsic muscles of the hip Glute Activation and Strengthening Only thing that changes is the thickness of Miniband Total Team MiniBand 11

12 Total Team Stretch Cord Series 11+ Strengthen scapula and shoulder girdle (3x per week bf water) Total Team Stretch Cord Series

13 Total Team Stretch Cord Series 11+ Total Team Lunge and Reach Hip Mobility, Body Awareness 13

14 Total Team Rings Shoulder stability, freedom of movement Pull-ups, Push-ups, Body Rows, Core Work Total Team Planks Coordination Dynamic Warm-up Jump Rope 1 Leg Squats 14

entire body Toenails to Fingernails Senior Team

15 Senior Team Dumbbell Complex Triple Extension, Push, Squat, Pull think time under tension, strengthen the entire body Toenails to Fingernails Senior Team Circuit 2:1 (Approximate) Work to Rest Legs, Core, Upper 15

Senior Team Example CARMEL DRYLAND - Strength Speed Stamina ICE - Intensity Concentration Effort DRYLAND - LB DAY Move through adding weight and with a purpose WARM-UP WORKOUT WORKOUT Core Mini-Band

16 Senior Team Example CARMEL DRYLAND - Strength Speed Stamina ICE - Intensity Concentration Effort DRYLAND - LB DAY Move through adding weight and with a purpose WARM-UP WORKOUT WORKOUT Core Mini-Band 4xCIRCUIT 2x4 1 Leg Squat Agility Ladder Team Core Finisher Coordination 4x6 Jump Shrug 1 Segment of Cable Chopper 4x Full Leg Circuit (Sq w/mb above knee) Flexibility Hurdle Unders 10 Jumps to a High Box 20x(Sq, Lunge, Steup-up) + 5 Sq Jumps 2x8 Plank Row Series Odd Rds) As Written Even Rds) Side Lunge + Stepups All Stretches Establish plank, execute a controlled row 6 Ring Pullups + Mob BT RDS Concluding thoughts Total team commitment buy in across the board To date, it has been a five year journey filled with heated debates, wrong turns, but a continual desire to learn Think, think, think!!!! GAIN Swim Early Septembre Contact: CPlumb@carmelswimclub.org 16

GAIN Dryland Training Concepts

1 GAIN Dryland Training Concepts Mission Statement To instill a culture of daily physical preparation that grows & nurtures adaptable swimming athletes who understand the wisdom of their bodies, its ability