Training

  
 
Pool Timetable. Land Training
Starts Turns Club Downloads
       
...Back to Homepage    
     

Starts and Turns

Attention All squads! Need to practice your starts and turns? Don't think about it - the answer is yes!  If you are in Cruisers Sprinters or Challengers come along Friday morning to Northcroft. If you are in A or B the main session for starts and turns tends to be Tuesday evening and Saturday morning although we also practice them at other venues where starting blocks are available.
 

Land Training


Challengers and Youth  Land training takes place at Kennet on Sunday evening from 5:30 to 6:00 pm.

A and B squads do land training at Northcroft on Sunday evening starting at 6:30pm

Here's a typical 45 50 minute session 

Some warm up exercises ( 10 minutes):

  1. Skipping.
  2. Run on spot for 1min steady.
  3. Run on spot as in 2 with knees up for 10 seconds every 20 seconds.
  4. Spring Jumps for 30 seconds.
  5. Squat Jumps for 30 seconds.
  6. Swing arms in opposite directions for 30 seconds.
  7. Touch toes.
  8. Helicopters – swing arms over head
  9. Aeroplanes – touch toes swing arms
  10. Burpees.
Some important stretching exercises ( 10 minutes):
  1. Touch toes. Legs straight, slide hands down legs as far as possible. Try to touch legs with head.
  2. Neck mobilising. Relax shoulders, rotate head  from right - forward along chest -  left.
  3. Streamline stretch. Stand legs slightly apart with arms in streamlined position. Lean to the right/left and hold.
  4. Double arm stretch. Work in pairs stand behind partner and with partners arms extended behind grab hands (palms out) and draw towards centre behind partners back.
  5. Hurdlers exercise. Sit in hurdle position,  Reach down to leading leg with fingers. Try to put head on  leg.
  6. Crab arching. Lay on back. With arms outstretched. With feet up under bottom try to get body off floor by pushing up with arms and legs. Arch back as much as possible.
  7. Ankle mobilising. In sitting position grip right toe and heel with right and left  hands respectively. Rotate 5 to right, 5 to left. Switch to left foot and repeat.
  8. Calf stretch. Lean forward on wall with both hands on wall just above shoulder height. One leg forward, one trailing. With feet in contact with floor stretch trailing calf muscle by leaning forward.
  9. Quadriceps stretch. Stand on one leg right hand grips left foot and pull up to bottom. Change legs.
  10. Shoulder joint stretch. Arm and palm of hand in contact with arm horizontal. Feet parallel to wall rotate body trying to get shoulders at right angles to wall or beyond.
  11. Triceps stretch.
  12. Sit in kneeling position, feet tucked under bottom with toes pointing outwards in breaststroke kick position. Lean back, try to get shoulders on floor and hold.
  13. Left arm over left shoulder, right arm up back, clasp hands and hold for 15s. Repeat with right arm over right shoulder etc.
Some Strength Exercises (7 minutes)
  1. Leg lift.
  2. Sit ups (Abs).
  3. Press ups.
  4. Cat arching.
  5. Alternate leg lift.
  6. Plank.
  7. Leg lateral raise
Circuit (Short – Strength & Cardiovascular) 30's per Exercise 3 Times through 10 Minutes
  1. Skipping
  2. Dips
  3. stride Jumps
  4. Squat Thrusts
  5. Sit Ups
  6. Press Ups
  7. Burpees
  8. Cat Arching
  9. Running on Spot
  10. Knees Up
  11. Run Wall to Wall – Touch Floor
Plyometrics (7 minutes)
  1. Passing Medicine Ball Around Circle
  2. Medicine Ball Games
  3. Medicine Ball Exercises Throw To One another
Swiss Ball. (5 minutes)
  1. Exercises To Develop Core Strength
 
 

News | Training | Club Swimming | Current Rankings
About Us | Links | Archive