ISRHPC University of Pretoria DRYLAND FOR DEVELOPING SWIMMERS

ISR@HPC University of Pretoria DRYLAND FOR DEVELOPING SWIMMERS CLAIRE ROLT

Research vs Opinion • Contradictions around necessity for dryland. . .

Injury Prevention Education ·Prehabilitation ·Stability ·Mobility ·Strengthening Weaknesses ·Developing a strength base Technique LAND TRAINING • Developing proper technique • Eg Squats, push ups, sit-ups, theraband exercises, jumping • Reasoning why we do Land Training • Responsibility for own training • Basic knowledge of muscle groups , Body awareness Functional Movement • Posture, Flexiblity, plyometric development, Stability, Mobility, • Glute activation, core activation, ideal scapula position

ELITE Train to win PERFORMANCE Train to compete PARTICIPATION Train to train FUNDAMENTAL Performance Programs Long Term Athlete Development Sport Development Model Talent Identification

SEPTEMBER- DECEMBER MESOCYCLE 1 (12 WEEKS) • Target Meet: NTS CHAMPS: 7 -12 DEC • Dryland Focus: - Endurance Base • Prehabilitation Functional Stability Flexibility 3 sessions per week: 40 – 45 min (incl. warmup and post-workout stretch)

FLEXIBILITY DYNAMIC

FLEXIBILITY STATIC

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 intensity Day 1: 3 x (5 min Running, 3 x 1 min 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 2 Jan – March (10 Weeks) Return to training beginning of 2 nd week of Jan Target 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