Conditioning
Goals
Training
Results
"Isn't it funny, how day by day nothing changes, but when you look back, everything is different"
Prince Caspian - C.S.Lewis
The Most Important Aspect of your Training is out of the water, or "Dryland" which is comprised of gym Stretching, Conditioning, and Specialized training, with attention to fine detail. We recommend a minimum of 1 Hour per day of Conditioning.
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Warm-up
Stretch
Upon arrival, begin 8-count group stretch, or simple stretching on mats. Do not strenuously bounce into stretches, but gently stretch into and hold.
Sitting stretch forward legs together, toes pointed, legs locked. Straddle, sides
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Conditioning
See Sidework (pool) below.
Some elements of conditioning should be incorporated into a daily workout regimine. For elite aspiring athletes, conditioning, and reps are integral to advancement, with specific muscle groups given priority.
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Weights
Push up position arm walk out hold
Lateral crawl bear pod / step var
Legs
Split squat
Reg squat
Squat jumps
Box step knee rise slow low
RDL bend over touch toe (bar)
Kneel
Arms
Arm stand shoulder touch
Plank Weight pull thru plank
Strict overhead strait up /
add push w legs
TYI face down arms extended
Band pull outs front & top
Back
Superman crunch
Fire hydrant lift one knee
On back. Hip raise. Add single leg
On table.
Side leg rise
Back crunch
Lines
Abs
Tuck & Pike come outs.
On back legs up,single, straddle
Hollow rock, side, back
Dead bug
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Beg Club 5 each x 2
Int Club 10 each x 2
Adv Club 10 each x 3
Elite 20 each x 3
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WEIGHTS
Most of conditioning tasks can have a weight element added. Free weights will be addressed for the high-school and college athlete on an individual basis.
modeling
Upon arrival, begin 8-count group stretch, or simple stretching on mats. Do not strenuously bounce into stretches, but gently stretch into and hold.
Sitting stretch forward legs together, toes pointed, legs locked. Straddle, sides
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Sidework pool
Upon pool arrival, a minimum of 10 minutes of Side Work will enhance the general pool workout. Most of these drill elements can also be a good start for dryland and/or gym training.
Pool lead-ups
Upon arrival, begin 8-count group stretch, or simple stretching on mats. Do not strenuously bounce into stretches, but gently stretch into and hold.
Sitting stretch forward legs together, toes pointed, legs locked. Straddle, sides
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