On Tuesdays & Thursdays swimmers are to conduct independent Dry Land Training.  This training is to be monitored by parents to help with their form to and ensure they complete the workout.  Minus the cardio, the workout should take about 15 minutes to complete. ‚Äč

Info

WARM UP:

15 high knees (Knees above the belly button - right left counts as one.)

15 jumping jacks

15 jumping squats (Feet shoulder width apart, heels stay on the floor during squat.)

15 push ups or bent knee push ups       


WORKOUT:
5 burpees                                                          
(Straight jump, press down, lie down, press up, feet together, straight jump - keeping legs close together throughout.) 

5 mad cat push ups                          
(Rounded shoulders, buns tucked under - mad cat action engages core reducing lower back pain.)

5 burpees                                                            
(Straight jump, press down, lie down, press up, feet together, straight jump - keeping legs close together throughout.)

10 alt. walking lunges                      
(Lunge, hovering knee above the floor.  If knee touches the floor, start over!  - right left counts as one.)

5 burpees                                                            
(Straight jump, press down, lie down, press up, feet together, straight jump - keeping legs close together throughout.)

10 leg raises 
(Laying down, place rolled up towel under lower back, starting with legs at the top.  Slowly lower to floor, hover over  floor for 2 secs then slowly back to start - If lower back begins to arch when legs lower, root lower back into the floor and slightly lower legs keeping the core engaged.)

10 tick tocks  
(Laying down with towel under lower back, lower legs to the right, back to the center, then to the left.  Legs hovering just over the floor for 2 secs then back to center - Right left counts as one.)

 10 plank shoulder touches
(In mad cat position, touch right hand to left shoulder then left hand to right shoulder - tight tummy!)

 10 flutter kicks 
(Laying down, slowly raise legs off the floor and begin to flutter.  Small controlled movements.  Back should ALWAYS be rooted into the floor - Right left counts as one.)

30 sec center plank hold

30 sec right plank hold

30 sec left plank hold

Repeat


15 minutes of cardio

(Evening walk, bike ride, slight jog or bounce straight jumps on the trampoline, etc)

Dry Land Practice Information

The Workout