Post on 29-Dec-2015
ISR@HPCUniversity of Pretoria
DRYLAND FOR DEVELOPING SWIMMERS
CLAIRE ROLT
Research vs Opinion
• Contradictions around
necessity for dryland...
Injury Prevention · Prehabilitation· Stability· Mobility· Strengthening
Weaknesses· Developing a strength
base
Education Technique
Functional Movement
LAND TRAINING
• Developing proper technique
• Eg Squats, push ups, sit-ups, theraband exercises, jumping
• Posture, Flexiblity, plyometric development, Stability, Mobility,
• Glute activation, core activation, ideal scapula position
• Reasoning why we do Land Training
• Responsibility for own training
• Basic knowledge of muscle groups , Body awareness
Sport Development Model
L
on
g T
erm
Ath
lete
Dev
elo
pm
ent
Talent Identification
Per
form
ance
Pro
gra
ms
SEPTEMBER- DECEMBERMESOCYCLE 1 (12 WEEKS)
• Target Meet: NTS CHAMPS: 7-12 DEC• Dryland Focus:
- Endurance Base- Prehabilitation- Functional Stability- Flexibility• 3 sessions per week: 40 – 45min (incl. warmup
and post-workout stretch)
FLEXIBILITYDYNAMIC
FLEXIBILITYSTATIC
CIRCUIT 1 (Day 1)
CIRCUIT 2 (Day 2)
STRETCH CORD IDEAS (Day 3)
STRETCH CORD IDEAS (CONT’D)
POST-NTS/PRE-HOLIDAY
2 Weeks: High workload, endurance-type, moderate to high intensityDay 1: 3 x (5 min Running,3 x 1min skipping)
Day 2: Stretch Cords 4 x (60”-40”-20”-10”), Vertical kicking with med ball (Fly-Fr) 6 x 30”
Day 3: Circuit Program (from Mesocycle 1)
Day 4: Stretch Cord Session, Vertical Kick with med ball
Day 5: Circuit Program
MESOCYCLE 2Jan – March (10 Weeks)Return to training beginning of 2nd week of JanTarget Meet: SA Level 2 Champs
Testing of strengths and weaknesses
Progression: Fundamental skills in place
Target: Increase in strength and power over 4-5 weeks, maintain functional stability
2 – 3 times per week; 30 – 40 min
Day 1: Explosive Power
Day 2: Prehabilitation
Day 3: Stretch Cord/ Circuit
Pre-Competition
Rest intervals increase
Reps decrease
Velocity of movement increases
Reaction drills, explosive jumps, med ball throws
QUESTIONS