Land Training

Land Training Sessions

Land Training sessions will take place every Tuesday and Thursday evenings from 6-15 to 6-55pm. Tuesday is open/recommended to A squad and Thursday is open to A squad and those in B squad who are of secondary school age. The swimmers will need: · T shirt & shorts (on top of swim gear to enable a quick change at 6-58pm!) · Socks & Trainers · Either a gym mat (can be bought cheaply at B&M or an old towel to lie on.

Land Training

Ideally you should do this twice a week (e.g. before school on a morning that you do not train and on a weekend).

It is very important that you maintain good stature, do not quickly force stretches and complete the repetitions so that the last is in the same shape as the first.

Warm Up

Forward & Backward Arm Cycles

  1. Start by swinging your arms forward making small circles
  2. Gradually increase speed of movement and size of cycle, introduce a figure of 8.
  3. After 20s stop and change directions starting with small circles and increase as in 2.

Torso Rotations

  1. In a standing position, place both hands on your hips.
  2. Bend to the left as far as you can and slowly rotate your body in a clockwise direction, making a big circle with your upper body by rotating to the front, then to the right and then back.
  3. Gradually increase the speed of rotation.
  4. After 10 to 15s change directions, starting slower and gradually increasing speed.
  5. Repeat 3 to 4 times.

Caterpillar

  1. Start in a plank position, with both hands and feet on the floor and flat back.
  2. Slowly walk your feet until you feel a stretch in your hamstring or calves.
  3. Immediately walk your hands forward back to the plank position.
  4. Repeat the movement sequence for 30s.

Side Lunge

  1. Stand with knees and hips bent slightly, facing forward, weight on balls of feet; step sideways with the left leg.
  2. Briefly feel a stretch in the inner right thigh by lowering yourself by bending the right knee, then return to the starting position.
  3. Repeat 10 times to the left then 10 to the right.

Knee Hug

  1. From a standing position, lift the right knee and pull it into the chest. At the same time raise yourself up on your toes of your left foot.
  2. Hold this position for a count of 2sbefore returning to a standing position.
  3. Repeat the movement holding your left knee.
  4. Repeat so that you complete 10 on each leg.

Ankle Rotation

  1. From a seated position, cross your right leg over your left leg and grab your right foot with both hands.
  2. Rotate the ankle through its full range of motion, making 15 to 20 full rotations in both clockwise and anticlockwise directions.

Core

Plank

  1. Start with your toes and knees in contact with the ground and your forearms resting on the ground.
  2. Lock down the pelvis and lift your body off the ground so that the only points of contact with the ground ate your toes and forearms.
  3. Maintain a flat back so that there is a straight line from your ankles to your shoulders.
  4. Hold this for 30s increasing to 60s as you improve. (x3)
  5. When you can hold 60s easily and in good form you can make this harder by resting your forearms on a gym ball.

Back Bridge

  1. Start by lying on your back with your knees bent, both feet flat on the floor close to your buttocks, and your arms on the floor at your sides.
  2. Lock down the pelvis and use your stomach muscles to lift your hips, so that you have a straight line from shoulders to knees.  At the same time, pull your toes to your shins.  Activate your gluteal muscles by squeezing your cheeks together.
  3. Hold this for a count of 10s. Then lower and immediately repeat 10x.

Side Bridge

  1. Lying on your side, bend your left arm to 90o and place it under your body.
  2. Lock the pelvis and use your core muscles to lift your hips to the ceiling, there should be a straight line from head, hips, to feet.
  3. Hold this for 30s. Repeat 3x on each side.
  4. Increase to 60s as you improve.
  5. You can increase the difficulty by raising and lowering your upper leg.

Bird Dog

  1. Start in a table position. (Elbows below shoulders, knees below hips, back straight)
  2. Lock the pelvis and slowly extend the right arm and left leg until they are parallel to the ground. Keeping your back flat. Do this 15x
  3. Repeat for left arm – right leg. Do 3 sets of each movement.

Leg Drop

  1. Lying on your back with your arms extended by your sides, lift the feet off the ground by bending the hips and knees to 90o.
  2. Lock down your pelvis and lower the knees to the floor on your leftside. Go as far as you can until you feel the right hip lift off the ground.
  3. Hold this position briefly before slowly bringing the knees back to the starting position.
  4. Repeat the movement to the right side.
  5. Start with 15 reps as you get stronger gradually build to 25.

 

Power (Only once a week)

Jumping Rope or Skipping

Start with 100x and gradually build to 3 min.

Lateral Line Hop

  1. Be aware of a line on the floor, or putdown a piece of string and stand to the left of it.
  2. From an athletic stance; jump over the line with both feet landing 30 to 45cm to the right
  3. When you land, quickly jump back across the line. (Build to 100x)

Standing Long Jump

  1. Be aware of a line on the floor, or putdown a piece of string as the starting point.
  2. Starting with your toes touching the line, bend the hips and knees slightly and then swing the arms and jump as far forward as you can. Make sure the surface is fairly soft.

Seated Medicine Ball Twist

  1. While in a seated position, hold a 3 to 5kg medicine ball in both hands (or bag of sugar).
  2. Extend the arms so they are straight in front of you and rotate your torso to the left so the medicine ball touches the ground to the left of your body.
  3. Immediately rotate to the right and touch the ball to the ground on your right side.
  4. Repeat this movement as many times as you can in 20s.

Shoulder Pull Over

  1. Lie on you back with the knees bent and both feet on the ground.
  2. With the arms extended hold a small (2kg) medicine ball above your head.
  3. While keeping your arms slightly bent and without lifting the body, throw the ball to a partner standing at your feet, as in a soccer throw-in.
  4. Catch the medicine ball when your partner throws it back to you and repeat the throw immediately.

Stretching (Preferably daily and after training)

  • Perform each stretch 3 times and hold for 20 -30s.
  • Stretch both sides of your body
  • Enter each stretch gradually until you feel the tension and hold, there should be no pain.

Hip Flexor Stretch

  1. Start this stretch in a lunge position, with the right foot forward and the left knee on the ground.
  2. Maintaining good posture with the upper body upright, gradually move the body’s centre of gravity forward and downward so the hips drop slightly toward the floor.  You will feel a stretch in front of the left hip.
  3. Repeat with right knee on ground and left foot forward. (Whole thing x3)

Calf Stretch

  1. Start the stretch in a pike position, touching the ground with your hands and toes.
  2. Keeping your legs straight, take the weight off your left foot and use your body weight to press the other heel toward the ground.
  3. Bend the right knee slightly; you should feel the stretch move deeper into the calf.
  4. Repeat stretching the left leg. (x3 both legs)

Hip Adductor Stretch

  1. Stand on both feet and separate the legs so your feet are wider than shoulder-width apart. Both feet should face forward.
  2. Keeping both feet on the ground, gradually ben the left knee and shift your body weight to the left.  As you do this, your hips will drop slightly toward the floor and you should feel a stretch through the inner part of the right thigh.
  3. Repeat Left x 3; Right x 3

Hamstring Stretch

  1. Lie on your back and loop a towel around your left foot.
  2. Keeping the left leg straight and the right leg on the floor, pull the towel to bring the thigh closer to the body.  You should feel a stretch in the nback of your thigh.
  3. Repeat each leg x 3

Standing Quad Stretch

  1. Stand on your left leg, bend your right knee, and grasp the right foot with the right hand.
  2. Maintaining good posture, pull the foot towards your buttocks. By grabbing the foot and not the ankle when you pull, you will also stretch the muscles in the front of the calf.
  3. You can extend the stretch by allowing the knee to move backwards.

Seated Groin Stretch

  1. Sit with the sole of your feet together in front of you.
  2. Grab the toes and place your elbows on your knees.
  3. Gently pull the chest toward the feet while simultaneously pushing the knees toward the floor with your elbows.

Knees to Chest

  1. Lie on your back and bring both knees toward the chest.
  2. Grab your knees with both arms and pull them tightly to your chest.  You should feel a stretch in your lower back and gluteal region.

Hip Twist Stretch

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your arms out to the sides to stabilise the upper back or cross them over your chest.
  3. Place your right ankle across the left knee.
  4. While keeping the upper back flat on the ground, use the right leg to pull the left leg toward the floor.  You should feel a stretch along the outside of your hip or lower back.

Streamline Stretch

  1. Stand in a streamlined position, stretching your hands and squeezing your arms over your ears.
  2. Slowly bend at the waist to the right – you should feel a stretch in the muscles in the upper back on your left side.
  3. Return to the starting position and slowly bend to the left.

Upper Back Stretch

  1. Standing in a doorway reach out with the right arm and hold the door frame above shoulder level.
  2. Gradually sit back and allow your body weight to stretch the muscles in your upper back.
  3. Repeat with left arm.
  4. You can change the stretch by where you place your hand.

Tricep Stretch

  1. From a standing position, grasp the left elbow with the right hand over and behind the head.  The left hand should be pointed down your back.
  2. Push with the right hand, moving the left hand down the spine toward the ground. You should feel a moderate stretch in the upper back of the left upper arm.

Chest Stretch

  1. Perform this stretch from a standing position by resting your forearm against a door frame with the hand pointed towards the ceiling. The elbow should be at shoulder height.
  2. Gently lean your body forward, allowing your body weight to perform the stretch.
  3. You should feel the stretch through the front of the shoulder and into the chest.

Coaches and Teachers

Land Training

Land Training Coach

Name: Richard Prokas