DRYLAND STRENGTH TRAINING & CONDITIONING

What is Dryland Training?

Why Do Dryland? In 1981 I heard Doc Counsilman at the ASCA World Clinic say we should be doing dryland training So I started doing it -Nort Thornton, Cal-Berkeley The athletic abilities of the majority of the people walking onto your deck are not as good as 20 years ago

Physical Literacy The Golden Age We moved A lot With purpose With passion With principles without bias, fads, marketing, or gurus

Generations X, Y & I Today PE 1-3 hours per week if lucky playing games instead of sports

Dryland Objectives Improve overall athleticism Coordination body awareness & control Muscular balance Injury Prevention Improve Flexibility/Mobility Maximize Athletic Potential - Supplement OR replace pool training

Design Considerations I want training to be a mindful experience that grows adaptable athletes who are ready to thrive in the competitive arena. Getting tired is easy; training is difficult. Vern Gambetta Ask yourself, What is the impact of adding this to the program?

1. Demands of the Sport Considerations Conditioning & competitive requirements 2. The Athlete Meet them where they are 3. The System NEED to do vs. WANT to do vs. NICE to do 4. The Plan Seasonal and Long-term Progressions 5. Proper Technique Do no harm Better performance 6. The Evaluation Testing = Training = Testing

Demands of the Sport Swimming is a rhythmic full body activity, cyclical in nature with intermittent explosive plyometric leg actions in a closed course for pool swimming and an open course for endurance races. -Coach Chris Webb Fort Collins Swim Team

Functional Movement Primary goal is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system. Sport specific yes but Functional?

Functional Training For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion.

Evaluate Your Athletes What type of athlete is walking in your door? Is everyone in the group the same

Emphasize & Monitor Technique Circuit - Old Dominion Aquatic Club

From Theory to Practice Start early, but appropriately Continue throughout program in incremental progressions throughout the club from body weight to resistance to weighted exercises.

Progressive 1. Light to Heavy 2. Slow to fast 3. Simple to Complex 4. Stable to Unstable 5. Large to Small

Push-up Progression 1. Wall push ups. Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall. 2. Box push ups. Performed on your knees, with your spine and upper legs at a 90 degrees angle. 3. Three quarter push ups. On your knees, with your spine and thighs in line. www.startbodyweight.com 4. Three quarters push ups + 5s eccentric push up. 3/4 push ups on the way up, then get on the balls of your feet and perform the lowering phase of a standard push up to the count of 5 seconds.

Coordination/ Proprioceptive What is Appropriate? 8-Under 9-10 11-12 13-14 15-18 College Post Grad X X X X X X X Pilates/Yoga x x X X X X Flexibility/Mobility x x X X X X Body Weight Plank Bear Crawls Plank Bear Crawls x X X X X Weighted Lightly x x X X X Plyometrics Skip, hop, etc. Skip, hop, etc. Skip, hop, etc. X X Box Jumps Heavy Weights x X X X "Circus Acts" X

First Colony Swim Team Dryland Considerations Group Age Ability Sessi ons / week Time Key Skills Focuses Example Exercises White <9 Fr & Bk 3/3 7-10 min. play, run, jump, tumble create motor skills and coordination rolling, jumping, running, leap frog, side roll, forward roll, wheel barrel, crab walk, bear crawl Red <10 Fr, Bk legal Fl & Br 3/3 10-15 min. run, jump, crawl, tumble body awareness, create athleticism, multi-sport play jumping rope, push up progression, balance drills, jumping, hopping Blue <10 All 4 4/4 15-20 m.in skipping, lunging, squatting, push-up skills, jumping start to build general fitness and strength, general athleticism, control, use all 3 planes for mastered skills squatting, lunging, push up progression, tri plane footwork skills (running, jumping, skipping, hopping, shuffling)

First Colony Swim Team Dryland Considerations Group Age Ability Age Group 1 / Junior 1 Age Group 2 / Junior 2 Age Group 3 Pre Senior 1/Pre Sen.2 <11/ >11 11-13/ >11 11-13 13-15/ 13-14 BB- State All 4 BB+ / <BB LSC- State BB+/ LSC+ Sessi ons / week 4/5-6 4/5-6 5/5-7 5/7 Time Key Skills Focuses Example Exercises 15-20 minut es 15-25 minut es 20-30 minut es 25-35 minut es push-up skills, jumping, squatting advanced plane, lunging, jumping, squatting, balance balanced jumping, power, advanced core control, reaction time swimming specific movements, advanced balance drills, start building strength build general fitness and strength, general athleticism, body awareness and control, use all 3 planes general fitness and strength, body awareness and control general fitness and strength, intro to senior level movements general fitness and strength, prepare for senior training single leg exercises, jumps in all 3 planes sagittal, frontal traverse (forward/back, side/side, rotate) with an emphasis on the following: speedheight-distance, dead bug, superman, pelvic driver, lunging/squatting in multiple directions single leg jumps in 3 planes no foot touch, lunges/squats/push-ups in all directions, all Jumping Jack matrix patterns, inchworm, +5 push ups intro in movement patterns for Med Ball Exercises, lunge jumps, 20 correct dead bug, single leg jumps in 3 planes, squat jumps, loop bands intro medicine balls - non partner, intro Kettle Bell Exercises, squats on 1/2 foam, superman s and dead bug on blue disk

First Colony Swim Team Dryland Considerations Group Age Abilit y Senior 1 Senior 2 Senior Elite 14+ <Sect l 14+ Sect l + 13+ Sect l + Sess ions / week 5/8 5/8 5/8 Time Key Skills Focuses Example Exercises 30-45 minu tes 30-45 minu tes 30-45 minu tes pull ups, push-ups, medicine balls, strength pull ups, push-ups, medicine balls, kettle bells, strength and power advanced swimming specific exercises, advanced strength and power exercises general fitness, advanced movements, strength swimming specific strength, advanced swimming specific fitness advanced swimming specific strength, power, and fitness medicine ball partner and individual - phase 1&2, exercises on 1/2 foam and blue disk, 10 correct push-ups, girls 1 correct pull up, boys 3 correct pull up medicine ball partner and individual- advanced phase, all Kettle Bell exercises, girls 3 pull up min., boys 5 pull up min., 20 correct push-ups, simple cord exercises 30 correct push-ups, girls 7 pull ups, boys 10 pull ups, Medicine Ball and Kettle Bell exercises on 1/2 foam & blue disk, advanced cord exercises, boxes, dumbbell weights

Challenges Knowledge/Expertise Space Limitations

Challenges No $$$$ for equipment Use body weight training Use what is available at your facility Build Your Own Equipment Fundraiser/Donations ebay, Craig s list Yard Sales Going Out of Business

Dryland 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.

Dryland During Practice

In Water Strength Training

Circuit Training Single Stations 12 11 9 8 6 10 7 5 1 2 4 3

Circuit Training Double Stations 8 7 7 6 6 8 3 5 5 1 3 1 2 2 4 4

Free GYMBOSS APP Search for APP Gymboss or Round Timer

Reality!

Balance & Alignment Fundamental Body Position Shoulder blades retracted (squeeze together and pull down) Chest up Lower back tight & flat (arched in, not arched out) Core Strong Knees track inline with toes

CORE The Serape Effect Serape Muscle Chain http://www.functionalballetpedagogy.com

Pilates/Yoga:

Pilates/Yoga: Swim-lates

Pilates/Yoga - Dara Torres

Coordination Swimming is at the heart a rhythmic activity Skipping Ballet Other Forms of Dance Movement Combinations Dynamic Stretching/Warmup

Balance & Alignment Training enhances the working relationship between the muscles and neurological system. Muscles Neurons Performance Train movements not muscles

Proprioceptive Training

Proprioceptive Training: Swing Jump

Proprioceptive Training: Fly Recovery

Proprioceptive Equipment-Guy Edson

Starts?

Proprioceptive Training: Streamline

Flexibility SPORT PERFORMANCE CONSULTANTS CLUB DEVELOPMENT DIVISION

Mobility A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. Increase stroke efficiency by Improving technique Decreasing resistance Producing more force & power Improved resilience reduced risk of injury Flexibility is a component of mobility

Dynamic Flexibility Mobility Moving in & out of a stretching, athletic position Example: Lunge & Twist, Reverse Lunge & Reach, Squats, Straight Leg Kick, Straight Leg Toe touch Static Flexibility Holding a position for an extended period of time (15-60 seconds) near the end range of motion where tension is felt Static stretching prior to training can have a negative affect on performance SPORT PERFORMANCE CONSULTANTS CLUB DEVELOPMENT DIVISION

Dynamic Warm-up (Meet Cool Down?)

Dryland Warm-up (Meet Cool Down?)

Dynamic Warm-up (Meet Cool Down?)

Bear Crawl

Microwave Warm-up

Speed of Movement Strength will transfer best to movements that are performed at the same speed. Vary intensities & speeds to force athletes to adapt and build coordination & power Train tempo out of the water?

Speed of Movement - Bolles

Body Weight Strength

VASA TRAINER

TRX: http://www.fitnessanywhere.com $189.95

http://www.lifelineusa.com/products/jungle-gyms $49.95

Greensboro S.A. Wheels

Monkey Bar Gym Pull Up Assist

Grass Valley, CA - Leaping

Medicine Ball - Mike Barrowman SPORT PERFORMANCE CONSULTANTS CLUB DEVELOPMENT DIVISION

Chest Pass

Weightlifting

Weight Lifting NOT SAFE! BE SAFE!

Cal Men (Br) Nort Thorton/Dave Durden

Rope Drills - Grass Valley, CA -

Rope Drills - Bluefish Age Group

Rope Drills - Horizontal performance.borgess.com

Grass Valley, CA - Tire

Circus Acts Harder is not always better. For movements to be functional they must be purposeful and have direct transferability.

Circus Acts - Mike Barrowman

Circus Acts Cullen Jones

Circus Acts - Dagny Knudson

Circus Acts WHAT

HAVE FUN!!