No Suit Required

No Suit RequiredMallory Miles

About MeHometown: Holland, INEducation:B.S. Exercise Science-Ball State 2014Currently working on Masters of Sports Performance at Ball StateBackground16 years of swimming experience4 years of coachingBall State Alumni Athlete- Swimming

Goals of PresentationStir your imagination

Show collection of not so common exercises

How to use your pool as a part of dryland training

Be creative!3

Goals of DrylandFlexibilityStatic vs. Dynamic StretchingTrigger PointResistance TrainingBody weightEquipment useCoordinationMB exercisesBody awarenessCross body exercisesCircuit (timed, AMRAP, groups)

FlexibiltyRolling outworking on loosening up the muscles/myofascial tissueResistance Trainingmainly body weight exercisesCoordinationworking on core stabilityGetting the body to work as one unit4

ResourcesTons of places on the internetGoogle Dryland exercisesUSA Swimming Website Strength & Conditioninghttp://www.usaswimming.org/DesktopDefault.aspx?TabId=1545&Alias=Rainbow&Lang=en

Practical ConsiderationsMake it easy, different, & fun

Emphasis on technique and safety

Discipline (no goofing around)

Collection of ExercisesWhen choosing exercises, look for:Low resistanceBuilds balance and/or coreEasy to understandLevels of difficulty range from easy to tough

Levels of difficulty:progression of exercises7

Flexibility

Static vs. Dynamic StretchingStaticPerformed after exercise

Improve flexibility

Cool down

DynamicPerformed before exercise

Mimic movements

Used for warmup

For years, coaches have thought that static stretching before exercising gave their players protection from injury and helped them perform betterStudies that have shown that muscle strength can decrease after static stretching That coordination of explosive movement can be decreased as wellDynamicHelps get the blood flowing and the heart pumping9

Dynamic Stretching (Warm Up)Walking ExercisesKnee Hug/Quad PullStraight Leg MarchSide/Front Lunge ComboInch warmBack Lunge w/overhead reach

Movements High Knees Butt Kicks Side Shuffle High Skip Grape Vine

Dynamic StretchingUsing movement/speed to gradually increase range of motionCan pair walking with movement or separate10

Static Stretching (Cool Down)No Bouncing (Ballistic Stretching)

Hold stretch for 30sec-1min

Dont over-stretch

Breathe!

Ballistic StretchingUsing momentum to force joints beyond range of motionUnsafe and may lead to injury due to quick forceful movementAlternative dynamic stretching (gradual)Dont over stretchThere shouldnt be any pain11

Quadriceps

Hamstrings

Glutes

Calves

Back

Chest

Shoulders

Triceps

Biceps

Trigger PointDeep, Gliding MassageHelps loosen up myofascial tissue of the bodyImprove flexibility of tight muscles, tendons, ligamentsEquipmentFoam RollerTennis BallControlled pressure of application

http://wcwellness.com/what-is-myofascial-tissue/

Myofascial TissueThin, strong, fibrous connective tissue that covers out entire bodyThink of it like a spiderweb with a web-like structure Strength of 2000lbsProvides support and protection for muscles and bonesSurrounds the body like a wetsuitAllows for protection and flexibility Healthy Myofascial Tissue soft & relaxedTraumaBad postureEmotional stressTrauma to tissue = knots and adhesionsCausing restriction in motion Developing Trigger Points21

Resistance Training

Equipment UseMain EquipmentMedicine BallsResistance BandsHandles BandsMats

SquatKeep pressure on mid- footChest up Butt back/down

Jump Squats

Push through the toesSoft landingAbsorb impact

25

Box Jumps

Same as jump squatssoft landingland with full foot on the box26

Jumping LungesKeep Chest upLand with knees at 90 degreesHands off of legsSoft Landing

27

Glute Bridge + AbductionStay on Heels of feet w/ toes pointing upKeep body in straight line at the topCan be done with or without band

Planks

Keep body is straight lineCore tightElbows/hands under the shouldersHead in neutral position29

Variations of PlanksAround the world (elbows to hands)Keep core tightHands under shouldersSpidermansKnees come out and around to the elbowsHand Walk outsKeep core tight

PushupsKeep hands in line with shouldersTight- Tricep workWide- Chest workKeep core tightBody in straight line

Scapular Pushups

Retract and protract the scaps = working on scapula stabilityhelps recruit serratus anterior for better shoulder health/function and scapular stabilityserratus anterior often neglected protracts scapula & stablizes scap by holding it to chest wallCan be done in plank or push up position32

Push Up w/ Shoulder Taps

Back Extensions

Varietyalternate arms and legsswimming strokes34

Straight Arm Band Pull Downs

Keep core tightPull down with lats35

Triceps Dips

Triceps Band Extensions

Shoulder Press-Band

Keep elbows in line with shoulder and push straight up38

Back RowKeep Back flatPull elbows backSqueeze scaps together

Variation: cross row39

Burpees

Without PushupWith Pushup

CoordinationGoal: Body Awareness

Core stability

Medicine Ball Exercises

Med Ball Slams

FrontSide

Fake

Ball all the way over headSlam using full body42

Med Ball Planks

Works a lot on stability43

Wall Ball

Full body 44

Med Ball Push Ups

Stability and range of motion45

Lunge w/ Twist

Circuit TrainingAMRAP (As Many Rounds As Possible)Crossfit StyleCertain amount of time given

StationsAthletes are in small groups (2-4)Athletes travel from station to station for a prescribed amount of time

Deck Space UseUse deck for station to station workoutSmall groups (2-4)Each station is a different exerciseAthletes move from station to station after certain amount of time

Can also set up AMRAP circuit much like the station circuit48

Dryland RoutineWhy?VarietySpeed orientedMotivating- because of the change from the routine workoutChallenging Why not?Takes time to plan and organizeProvides opportunity for chaosPotential for injuries increases

Chaos- a lot to watch49

Important PointsDiscipline leads to safetyKnow what the rules areEnforce rules with consequences

StaffActively supervising, encouraging, correcting

No athletes participation is worth the injury of another child.

Important PointsPlanning/ PurposeIncorporate creative exercisesDifferent circuits for different objectivesHow long per station?How much time to switch?Look at number of athletes/stations/time

Important PointsInterval timer (Coach with stop watch)Dryland equipment set upInstructions Teach the exercises one at a time to the group firstRecommendation:Start with a short circuit then build upFirst time being introduction to exercises + 2 rounds of circuitIncreasing the rounds from there

Dryland ProgramsPurpose: Flexibilty, Core Strength, Speed, EnduranceMethod: AMRAP, StationsProgression:Based on number of exercisesProgress from 10 to 20 reps or 30 to 45 seconds

Ex. Dryland SessionWarm Up- DynamicKnee Hug/ Quad Pull (10 each leg)High Knees Straight Leg March (10 each leg)Butt KicksSide/Front Lunge (10 each leg)Side Shuffle w/ arms

Ex. Dryland SessionStations :45 on/ :15 off4x throughBox JumpsMB SlamsHand Walk OutsLunge w/rotationBand Shoulder PressBand Cross Row

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Thank you for coming!Mallory Milesmmmiles2014@gmail.com812-639-1655