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

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Ath

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Dev

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Talent Identification

Per

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ance

Pro

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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