This weeks dryland is targeted for 10&under athletes. When working with younger athletes some of the my goals are to improve coordination, neuromuscular strength, dryland technique, and too have FUN! In order to optimize these goals, I like to include a wide range of exercises. Some of the exercises are “traditional,” other exercises include running, hopping, skipping, stopping/starting, or reacting. While they may look silly, it helps promote movement variability and expose swimmers to other movements other than…swimming. It also keeps it fun for the swimmers, which is maybe the best reason of all. Here is a great 10 & under dryland workout!
Warm up:
4:00 Jog where approximately every 20-30 seconds I will whistle, after the swimmers hear the whistle they have to do a broad jump and stick the landing. Focusing on sticking the landing is important, as it helps work on jumping/landing mechanics and body control.
“Main set”
Get into groups of three.
Each athlete will cycle through the following 6 times. One person will do goblet squats, one person will do the plank, and then one person will do karaoke first, then cycle through from that point.
- Goblet Squat
- Push Up Plank
- Karaoke shuffle
Each station will be completed as 50 seconds on/10 seconds off. During the 10 seconds, the swimmers have time to switch and get ready for the next exercise.
“Finisher”
Each swimmer will do 2:00 minutes of lateral lunges between two points. The lateral lunges should look like the following…
Total Time:
This dryland should take about 30 minutes or so. This is a great 10 & under dryland workout that can be done before or after practice.
Do you want to see examples of other dryland workouts: