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1 Copyright USA Swimming, Inc. All rights reserved
2 Dryland Certification Dryland Certification
3 Best Sit Ups Ever?
4
5 Safety First!
6 Age Appropriate (Not!)
7 Technique Counts More Than the Number of Reps
8 It s Not Just Tire Them Out Anymore Now It s train them with a purpose
9 Why Dryland Training? Two ways to swim faster: Minimize Drag Maximize Propulsion Dryland aids in maximizing propulsion
10 Dryland Training Benefits Maximize Athletic Potential Get what you can t in the pool Injury Prevention Recover from Injuries faster - Minimize Risk
11 Dryland Training Benefits Improve Overall Athleticism Coordination, Muscular Balance, Variability, Core Stability
12 Dryland Training Benefits Improve Flexibility Proper Body Alignment, Minimize turbulence in water
13 Goals of Dryland Training Motor Unit Recruitment Improve Motor Patterns
14 Goals of Dryland Training Improve Muscle Synergies Develop Coordination
15 Goals of Dryland Training Build Strength/Power Build Endurance
16 Goals of Dryland Training Build Character
17 Before or After Swim Practice? Before: Maximize Strength Swim stretches out After: Swim with good feel Weights are secondary Reality: Whenever it is available! (even during swim practice) Even colleges have conflicts
18 Before or After Swim Practice? Nick Folker
19 Functional Movement Screen
20 Functional Movement Screen Predicts future injuries Points out weaknesses Provides specific pre-hab exercises Costs money
21 Functional Movement Screen
22 Functional Strength Training Enhances kinetic purpose Significant transfer to target activity. Train movements/motions De-emphasize single joint movements/exercises
23 What makes a movement functional? The exercise s application (not the actual exercise) Its relationship to the target activity
24 Weightlifting: Machines Safer Less Core Work Muscle Isolation Not Functional
25 San Ramon Valley Livermore Aq.
26 Palo Alto Stanford Aquatics
27 Flexibility
28 Flexibility Before Practice: Dynamic Stretches Part of Warm Up After Practice: Static Stretches Ready the Joints Part of cool down Increase Flexibility
29 3 Planes of Motion Transverse Frontal Sagittal
30 Dynamic Flexibility (Warm Up) Frontal
31 Dynamic Flexibility (Warm Up) Sagittal
32 Dynamic Flexibility (Warm Up) Transverse
33 Dynamic Flexibility (Warm Up) Courtesy Jeremy Bagshaw - Cal Berkley
34 Dynamic Stretches(Warm Up) Courtesy West Hartford Aquatic Team
35 Dynamic Flexibility (Warm Up) Courtesy West Hartford Aquatic Team
36 Dynamic Flexibility (Warm Up) Courtesy West Hartford Aquatic Team
37 Static Stretches (After Training) Pectorals Latissimus Triceps Hamstrings Quads Courtesy Glenn Shepherd: Swim with Science
38 Ankles
39 Natalie Coughlin
40 5 Pillars of Dryland Training Balance & Alignment Type of Contraction Coordination Range of Motion Speed of Movement
41 1. Balance & Alignment Training enhances the working relationship between the muscles and neurological system. Muscles Neurons Performance
42 2. Type of Contraction Eccentric (Lengthening) Concentric (Shortening) Isometric (Stabilizers)
43 3. Coordination Ability to coordinate the timing of contraction of all muscles involved in movement
44 4. Range of Motion (ROM) Greatest gains in ROM of exercise Exercise ROM >= Activity ROM.
45 5. Speed of Movement Movements performed at the same speed as target activity have greater strength transfers Train Slowly = Perform Slowly
46 What is Appropriate? 8-Under College P.G. Coord/Proprio X X X X X X X Pilates/Yoga x x X X X X Flexibility x x X X X X Body Weight x X X X X X X Weighted Lightly x x X X X Plyometrics x x x X X X X Heavy Weights x X X "Circus Acts" X
47 What is Your Plan? Courtesy First Colony Swim Team
48 What is Your Plan? Group Per Week Time Key Skills Focuses Example Exercises White Play, run, jump, tumble Create motor skills & coordination Rolling, jumping, running, leap frog, side roll, forward roll, wheel barrow, crab walk, bear crawl Red Run, jump, crawl, tumble Body awareness, create athleticism, Multi-sport play Jumping rope,push up progression, balance drills,jumping, hopping Blue Skipping, lunging, squatting Push Up skills, jumping Start to build general fitness and strength, General athleticism, control, Use all 3 planes of mastered skills Squatting, lunging, push up progression, tri-plane footwork skills (running, jumping, skipping, hopping, shuffling) Courtesy First Colony Swim Team
49 Group Per Week SR What is Your Plan? Time Key Skills Focuses Example Exercises pull ups, push ups, medicine ball, strength General fitness, advanced movements, strength med ball partner and individual, exercises on ½ foam & blue disk, 10 correct push ups, correct pull ups: girls 1, boys 3 SR pull ups, push ups, medicine balls, kettle bells, strength & power, swimming specific strength, advanced swimming specific fitness med ball partner and individual (Adv Phase), all kettle bell exercises, 20 correct push ups, correct pull ups: girls 3, boys 5 simple cord exercises SR advanced swimming specific exercises, advanced strength & power exercises start to build general fitness and strength, General athleticism, control, Use all 3 planes of mastered skills Courtesy First Colony Swim Team med ball and kettle bell exercises on ½ foam & blue disc, 20 correct push ups, correct pull ups: girls 7, boys 10, advanced cord exercises, box jumps, dumbbell weights
50 Strength Training During Practice Courtesy: Redbird Swim Club Coach John Almeida
51 Strength Training During Practice Pull Med Ball Kick with Sneakers
52 Strength Training During Practice
53 Circuits
54 Use a Timer App Have a Station Time Circuit Training Search for Gymboss or Round Timer
55 Circuit Training Single Stations
56 Circuit Training Double Stations
57 Circuit Training Cluster Stations
58 Circuit - Old Dominion Aquatic Club
59 Circuit Bolles School Sharks
60 Proprioceptive Training
61 Proprioceptive Equipment-Guy Edson
62 Coordination/Proprioceptive Training
63 Proprioceptive Training: Swing Jump
64 Proprioceptive Training: Fly Recovery
65 Proprioceptive Training: Elbow Up
66 Proprioceptive Training: Streamline
67 Proprioceptive Training: Streamline
68 Squats
69 Squats
70 Squats Natalie Coughlin
71 Squats
72 Squats
73 Squats Natalie Coughlin
74 Squats Just kidding!!
75 Push Ups
76 Body Weight - Pushup Variations
77 Core: Yoga Push Ups Courtesy The Race Club
78 Dragons (Mega Coach Chris) Clip 2
79 Reverse Push Up
80 Reverse Push Up
81 Reverse Push Up
82 Body Weight - Pushup Variations
83 Body Weight - Pushup Variations
84 Pull Ups
85 Body Weight
86 Monkey Bar Gym Pull Up Assist
87 Monkey Bar Gym - Pull Up Progression
88 Windshield Wipers
89 The Plank
90 Knee Plank
91 Standard Plank
92 Forearm Plank
93 Side Plank
94 Single Leg Plank
95 Medicine Ball Plank
96 Stability Ball & BOSU (BOth Sides Utilized)
97 Kicking for Speed Courtesy Coach Braden Holloway, NC State
98 Stability Ball Courtesy Coach Braden Holloway, NC State
99 Stability Ball - Scorpion Courtesy Coach Braden Holloway, NC State
100 Stability Ball - Scorpion Courtesy Coach Braden Holloway, NC State
101 Stability Ball Courtesy Coach Braden Holloway, NC State
102 Wheels
103 Medicine Balls
104 Medicine Ball - Mike Barrowman
105 NC State Medicine Balls
106 NC State Medicine Balls
107 NC State Medicine Balls
108 NC State Medicine Balls
109 NC State Medicine Balls
110 Chest Pass Tacoma Swim Club
111 Reality!
112 Reality!
113 Abdominals
114 Core: Bridge Courtesy The Race Club
115 Core: Sit Ups Courtesy The Race Club
116 Core: Crunches Courtesy The Race Club
117 Core: Freestyle on Belly Courtesy The Race Club
118 Core: Straight Leg Kicks Courtesy The Race Club
119 Core: Yoga Push Ups Courtesy The Race Club
120 Abs
121 Japan
122 Pilates/Yoga
123 Pilates/Yoga
124 Pilates/Yoga: Swim-lates
125 Pilates/Yoga
126 Pilates/Yoga - Dara Torres
127 Weightlifting: Free Weights
128 Plyometrics
129 What is Plyometrics? Reaches maximum force in shortest time Muscle is loaded with lengthening action Followed immediately by a shortening action
130 Plyometrics
131 Plyometrics
132 VASA Trainer
133 USOC Staff: Scott Riewald
134 Shoulder Stability
135 Yoke
136 Rope Drills - Bluefish Age Group
137 Rope Drills - Grass Valley, CA -
138 Rope Drills - Horizontal performance.borgess.com
139 Starts Courtesy Grass Valley Courtesy Grass Valley
140 Courtesy Coach Doug Cornish Starts
141 Starts Courtesy Coach Doug Cornish Courtesy Coach Matt Kredich
142 Circus Acts
143 Muscle Ups
144 Circus Acts - Mike Barrowman
145 Circus Acts Cullen Jones
146 Circus Acts - Dagny Knudson
147 Circus Acts - Dagny Knudson
148 Circus Acts WHAT
149 Circus Acts 4DPro (Bolles)
150 From Theory to Practice Be Safe Age Appropriate Technique Counts Team-Wide Progression Test and Track Progress
151 From Theory to Practice Flexibility: Before & After Use What You Have Improvise Equipment Keep Mixing it Up
152 From Theory to Practice Train em, don t tire em out Proprioceptive? Conditioning? Strength/Power? Have Fun!
153 Make it Fun!! Thanks to: Amanda Whittenmeyer, MS, SCCC, USAW-SP USOC Keenan Robinson, USA Swimming High Performance Director
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