Youth Swimmers
Pre-Season training Macrocycle 1
Pre-Season training Macrocycle 1 Weeks 17-21 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between exercises. Alternating Split Squat Jump 1) Stand with feet hip width apart....
Functional training Macrocycle 2 b
Functional training Macrocycle 2 b Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds rest between exercises. Rest 1-2 minutes...
Functional training Macrocycle 1
Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 30 seconds rest between exercises. Rest 1-2 minutes...
Foundational training Macrocycle 1
Foundational training Macrocycle 1 Weeks 1-6 of Macrocycle 1 for Foundational training. This is a twice a week resistance program(Mondays, Thursdays); Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between sets. Bodyweight Squats 1. Start by placing feet...
Active Rest Period Macrocycle 1 & 2
Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...
Active Rest Period Macrocycle 1 & 2
Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...
Agility Workout 01
-172- Agility workout 1 Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.2. Jump up bringing knees up to chest.3. Land on balls of feet and immediately go into a sprint for the recommended distance.4. Remember to...
Agility Workout 04
-172- Agility Workout 4 Complete in straight sets with 30sec-1 minute rest between sets. Side Step/Double Step 1. Start by sprinting laterally through the ladder starting with your right foot. 2. Step into each square with every foot. Step with the left foot and then...
Agility Workout 14
-172- Agility Workout 14 Complete in straight sets with 30seconds-1minute rest between sets. Lateral Walk Overs 1. Stand with feet hip-width apart and with the bar to your left or right. Hands and arms should be behind your head.2. Step over the bar with the closest...
Agility Workout 13
-172- Agility Workout 13 Complete in a circuit and complete each exercise one time. Rest 1 minute and then repeat a 2nd and 3rd circuit. 180 degree turn 1. Start by jumping into the ladder with both feet together and land straddling the first rung. 2. In a continuous...
Agility Workout 12
-172- Agility Workout 12 Complete in straight sets with 30 seconds rest between sets. Leg Forward/Back Hop over Square Start on one leg with the other leg elevated off the ground. Jump over a square and land softly on the same foot that you jumped with.Hop back to the...
Agility Workout 11
-172- Agility Workout 11 Complete in a circuit and complete exercise once. Then rest 2 minutes and repeat a 2nd and 3rd circuit. Uphill Speed Runs 1. Start by choosing a hill that has an incline 1-3 degrees.2. Sprint for the desired distance up the hill.3. Repeat for...
Agility Workout 10
-172- Agility Workout 10 Complete in a circuit and complete each exercise one time. Rest 2 minutes and then repeat for a 2nd and 3rd circuit. Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.2. Jump up bringing...
Agility Workout 09
-172- Agility Workout 9 Complete in straight sets with 30 seconds rest between sets. Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box using only 1 foot....
Agility Workout 08
-172- Agility Workout 8 Complete in straight sets with 30 seconds rest between sets. High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground.3. Drive other knee up in a moderate to fast...
Agility Workout 07
-172- Agility Workout 7 Complete as one circuit and move from exercise to exercise until they are completed once. Rest 2-3 minutes and then repeat again for a 2nd and 3rd set resting in-between the circuits. Explosive Start Throws Stand with feet slightly wider than...
Agility Workout 06
-172- Agility Workout 6 Complete each set two times and then move to the next exercise. Once you complete each exercise once rest 2-3 minutes and repeat for a 2nd and 3rd time. Hop Scotch 1. Start by placing your feet on the outside of the first square.2. Proceed to...
Agility Workout 05
-172- Agility Workout 5 Complete in one circuit going from one exercise to the next. Then rest 2-3 minutes and complete the circuit two more times resting between the circuits. Skip (A-Rhythm) Start with both feet together and begins by driving your left leg up into...
Agility Workout 03
-172- Agility Workout 3 V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.2) Leading with the chin and chest towards the ceiling, contract...
Agility Workout 02
-172- Agility Workout 2 Skip (A-Rhythm) Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.Instead of staying in place extend the right...
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