*ALL NEW NL Swim Gym:
Small group training for Mobility, Coordination, Strength, & Conditioning
- Swim Specific Dryland training designed to improve technique, timing, and power related to stroke, starts, and turns.
- 8-12 swimmer max per group.
- Open to all swimmers – no membership required!
- Begins October 4th!
Bronze (ages 8 & Under): Tuesdays 5:00-6:00pm
Intro to dryland, body awareness, and core strength.
- Core conditioning emphasizing streamline and body balance
- Stroke specific mobility / coordination drills, teaching proper stroke mechanics
- Intro to Med ball throws (4lb), push/pull-ups, and jumps
- Into to handstands and tumbles for start / turn
SILVER/GOLD (ages 9-12): Tuesdays 6:00 – 7:00PM
GOLD ONLY (ages 11-12): Wednesdays 5:00 – 6:00PM
Supplemental training and intro to full-body strength training.
- Strong emphasis on Core conditioning and explosive movement
- Continued development of handstands & tumbles for start/turn
- Resistance jumps and Med-Ball throws for power in stroke / turn
- Intro to Full Body Muscular Endurance (Upper: push-pull & Lower: squat-lift)
SENIOR-SELECT (Swimmers in 8th grade and up): 7:00 – 8:00pm on Tuesday
Training supplement to enhance start – stroke – turn development.
- Dynamic warmup with emphasis on mobility & coordination pertaining to swim
- Start/Turn Routine: resistance broad & box jumps, handstands, and tumbles
- Heavy Core Conditioning & Calisthenics developing strong streamline/bodyline
- Explosive Strength & Conditioning through Plyometrics and intro to heavy weigh