Dryland Training is not currently offered. The goal is to have it available in the future facility. In the meantime, swimmers and families are encouraged to develop a core/dryland routine at home or school. 

Dryland is an integral part of a competitive swimmer’s overall training regime. A proper Dryland program is crucial for injury prevention as well as increased strength and power in the pool. Our program is based on the Optimum Performance Model of progressing through different training phases of stabilization, strength development, and power development, utilizing an integrated training approach combining flexibility, core work, balance work, resistance training, and plyometric drills, specifically tailored to meet the needs of developing swimmers.

Recommended equipment for Dryland Training:

Mini Resistant Bands

Long Resistance Bands

Helpful resources: 
 
 
Dynamic Stretching: Watch the video "Swimming Dynamic Warm Up." This is a great dynamic stretch routine. If you don't have time to complete it all every time, just pick and choose a few exercises. Dynamic stretches should be done prior to activity - before practice, before a meet, or just to help improve mobility on its own. Do each exercise for 30-60 seconds (per side if it is single sided). Doing this daily would be ideal.
 
Core Strength and Stability: Your core is not just those pretty 6 pack abs! Core includes your pelvis, hips, and spine as well as the deep abdominal muscles that you don't see. It is crucial for swimmers to have a strong core - like a built in tech suit! And it's crucial as a foundation for all other lifting so you don't become injured. Do the following exercises, starting at 30 seconds each, and building to 45 seconds to 1 minute each as you improve, with a 15-30 second rest in between. I recommend downloading a tabata timer such as this one https://apps.apple.com/us/app/tabata-timer-interval-timer/id1255964203 to make your workouts easier. You can program work time, rest time, numbers of exercises (cycles), and number of sets (probably just 1 in this case).
  1. beast hold
  2. dead bug
  3. bird dog
  4. modified side plank
  5. quarter turkish get up
  6. plank
Static Stretching: It is important at the end of every workout to finish with some static stretching to lengthen the muscles back to normal. This also helps with flexibility. Limit static stretching prior to activity - it can hamper your ability to generate power! If you are very tight and sore, you can do a few static stretches, but limit them to 30 seconds or less. Dynamic stretching is better before activity! After activity, these stretches should be held for 30-60 seconds each.
  1. armless prayer
  2. wall hinge
  3. half lotus on the wall
  4. samson stretch
  5. shoulder internal rotation stretches