The current situation is unprecedented and challenges us to find ways to keep our swim team members active and training whilst respecting government guidance around social distancing etc.

One clear opportunity is to undertake online delivery of activity via live connection, recorded content and/or social media interaction.

Safety:

Safety of the participant must be paramount. Delivering online / virtually can bring extra challenges that should be addressed.

Adult supervision is required at all times.

Swimmers and Parents - Please consider the:

Environment that the athlete will be training in and we ask the parent (for swimmers under 18) to check it and confirm that it is appropriate for the training they are going to undertake. 

The following are examples of what should be considered:

• What is the floor like? Is it safe and will it stay so when wet?
• Is the area well ventilated?
• Do you have a mat to work on ?
• Can you exercise outside?
• Is there furniture you may bump into—can it be moved?
• Have you got enough space to exercise safely?
• Are there any trip hazards?
• Wearing a mask is required when doing exercise
• Be atleast 3m away while doing the exercise

NB: Any equipment used should be wiped clean before and after use

A responsible adult should be in proximity of the athlete at all times to deal with any issues that arise and to stop the athlete training if there are any health / safety concerns.

• The swimmer / parent for U18s should confirm to the coach that the athlete is fit and healthy for the intended training or seek medical advice if in any doubt.
• Appropriate clothing should be worn including suitable footwear, no jewellery etc.
• There is a mechanism (email) for the athlete to feedback to the any problems or issues with the session and have a session debrief if possible. "If in doubt - leavie it out"
• The  athlete should stay hydrated.
• Ensure the athlete keeps pets and any other distractions away during exercise.

Week 2

Week 4

Week 5

Week 8

The Evolution of Dry-land Training by Atiba Wade

1) DRY FLY PUSH-UPS at 19.00 of the video             2) SLIDING CURL LEG & MODIFIED DUMBELL PULLOVER

3) OPEN TURN SIDE ARCH at 29:45 of the video

Dry-land Training for Swimmers by Atiba Wade

3 Mobility Exercises for Swimmer’s Shoulder

Here are three mobility exercises that swimmers can use to protect their shoulders and increase range of motion.

Protect your shoulders and you will be prepared to tackle hard sets and improve in the water.

1. Active Sleeper Shoulder Stretch (Internal Rotation)

Stretching has a time and a place, but it doesn’t prepare your tissue for load because it is passive (doesn’t require any strength), rather than active (requires strength). Unprepared and undertrained tissue is more susceptible to injury.

2. Shoulder (Glenohumeral) Joint End-Range-Hovers

3. CARs (Controlled Articular Rotations)