PLANNING OF DRY LAND TRAINING FOR JUNIOR AGE GROUPCOMPETITIVE SWIMMERS

By Len Sterlin,BA, Head Coach, CoastSwimming Club (NewZealand) Analysis of age group swimming-related publications shows experience andmy own coaching that land-based training of young swimmersis not of considered asmuchimportantas at the later stages their development. of sport However, according to recommendations scientists and coaches of the most successful swimmingcentres of Russia(andformer USSR)and Eastern Europe extensive dry land training shouldbe introducedat the earliest stagesof a competitive swimmer development. They believe that strength training in the beginningof a swimming careeris masteringof crucially important as it encourages swimming technique. Oneof theleadingexperts Dr. A. Vorontsovstates that strengthtraining becomesa powerful way to simultaneously develop anaerobicabilities and to the musclesused during propulsion.For strengthen young swimmers a blend of strengthand swimming training may be even more productive for rapid improvement thanonly swimming. The aim of this presentation is to give age group exercises ideaof using workloads, coaches a general and methods of land-based training of junior swimmers. Coachesshould plan dry land training for the wholeseason for theentiresquad. STAGE OF PRBLIMINARY TRAINING (SWIMMERS OF UP TO 10 YEARS OLD) Objectives andbuildingup 1. Comprehensive development fitnessof youngswimmers. motorabilitiessuchas strength, 2. Developing rapidity,flexibility andagility with an endurance, on rapidity,flexibility andagility. emphasis

3 . Elimination of weaknesses in physical

developmentsuch as stoop, flafoot, limited joints movement,etc. 4 . Tempering of young organism (importanceof

outdooractivities). for learning 5. Creation of additionalconditions swimmingtechnique. Planning - throughout Landbased theyear: only sessions 7-8 yearsolds- 2 x 45n'nn sessions a week a week 9-10years olds- 3 x 60minsessions Dry land sessions combined with pool sessions (beforepool session): a week 7-8 years olds- 2 x 30minsessions a week 9-10years olds- 3 x 45minsessions for dry land training: Recommended exercises Callisthenics, light dumbbells, medicine ball, andrunning. skippingrope,games 1. Running Relays... ' Running with a relaystickor medicine-ball . Jumping jumping) relay(oneleg or two legs - "frog" ' Mix ... goingout-run,coming home jumps . Pairrelay... "wheel-barrow" 2. Leap-frog form a chainfile ... 3. "Centipede" run (Athletes person overandholds standing behindbends front person on his/herwaist ... thenentireteam signal) runson theCoach's of 4Ball ...two teams 4. Soccer with lkg Medicine rule 6 peopleplay on a soft ground...compulsory the groundby onehand ... everyone touches 5. Jumping Relays... . Oneleg . Sideways . With Medicine Ball 6. Medicine Ball throwing STAGE OF BASIC TRAINING (SWIMMERS OF 11-12 YEARS OLD) Objectives

1. 2. 3. 4.

Comprehensive development andbuildingup fitnessof youngswimmers. Developing of the motorabilitieswith emphasis on strength, endurance andagility. Tempering of youngorganism (importance of outdoor activities). Creation of additional conditions for learning swimming technique.

Planning l,and based training is carried out regularly throughout the season. Dry land sessions can be held as much as 5 times of 60min a week or 6 times of 45min a week. Attention should be paid to the specificstrength exercises, which do not exceed30Vo of overall dry land training duration.It is essential that young athletesare taught to do one or two relaxation exercises aftereverystrength exercise. WEEK 1- WEEK 9 (MESOCYCLE 1) Monday-WednesdayFriday WARM-UP:Jogging with shortspurts 8-lOmin . . . r r . . . I . . Arms andforearmsrotation Dasharmsmotion Verticalandhorizontal armsswinging Trunk twisting Kneecircularmotions Kneecircularmotionswith slow squatting Push-off position stretch Fromcrouchto push-off Jumps Walkingin squatting position Stretching

. Standing (or sitting)throw theball from thechest with both arms- 2040 times . Standing (or sitting)throw the ball form the shoulder with onearm- 15-25timeswith each arrn . Standing andholdingthe ball at rheright hip, throw the bail with both armsthroughtheright side. . Repeat through left side...20-30 timesthrough each side o Standing andholdingtheball in lowered arms, Iegsarewider thanshoulders, throw theball with - 20-30times straight armsfrom beneath . The same but throw the ball from thebend forwardposition . Standing backto partner, throw the ball with both armsbackward, payingattention on full arms extension at thefinal phase ofthe throwand relaxingarmsaftereachthrow- 15-25times . The same but throw the ball from the bend forwardposition- 15-25times . The samebut throw the ball througheach shoulder with bodyrotation . Sittingbackto partner in the bendforward position, andholdingtheball in straight armsat theankles, throw the ball backward with both straight armsandsimultaneously unbend back(L-15-25times seat) . Lying on backandholdingthe ball in straight arrnsoverhead,throw the ball with bothstraight armsfrom behindthe headwith simultaneous transition in to the sittingposition. Thencatchthe ball with simultaneous transition in to thelying on - 15-30 backposition times . Parallelrunningwith partner andthrowingthe - 50-100m ball to eachother.Thenswapsides r Forma circle by groupof 3-5 people. Throw over l-3 ballsin a circle for 2-4min CONCLUSION: Game (basketball or handball) lOmin Tuesday-Thursday-S aturday WARM-UP:Jogging 6-8min Exercises in motion: o . . . Arms andforearmsrotation Dasharmsmotion Verticalandhorizontal armsswinging Push-offstretch position

MAIN SECTION:MedicineBall Exercises in pairs 20-2lrrun Nofe.'Recommended weightof the medicineballs is from 24kg. . Standing (or sitting),throw the ball from behind - 30-40times thehead . The same from theseaton heelsposition . The same, but throw theball with armsbentin the elbows- wrist throw- 20-30times

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Fromcrouchto push-off Jumps Walkingin squatting position Stretching

MAIN SECTION: 25-30min . Developing upper limbsstrength: Push-Ups: 4-8 sets of 10-12 times Pull-Ups: 6-8 sets of 8-10times . Developing lowerlimbsstrength: Squatting: 2-3 sets of 20-30times "StartingDive" jumps:4-6 setsof 2-4 times Running relays CONCLUSION: Game(basketball 10min or soccer) WEEK 10- WEEK 18 (MESOCYCLE2) Monday-WednesdayFriday WARM-UP:Jogging 6-8min Exercises in motion: . . r . . . . . Arms andforearms rotation Dasharmsmotion Verticalandhorizontal armsswinging position Push-off stretch Fromcrouchto push-off Jumps Walkingin squatting Position Stretching

. . . . . . . .

Trunk twisting Knee circular motions Knee circular motions with slow squatting Push-off stretch position From crouch to push-off Jumps Walking in squattingposition Stretching

MAIN SECTION: Sliding Trolley Machine or Swimming Bench 25-30min Training regime:20 setsof 45-50sec. . . r . . Freestyle/Butterfly/Breaststroke Pull Backstroke Pull Breaststroke Kick Kick on Back Kick on Front

If above-mentioned equipmentis not availablethen stretchcord can be used. Important Note: Stretch Cord exercises are outwardly similar to swimming stroke. However, they are different in neural-muscular structure from the alrn stroke mechanics because of different distribution of exertionsin the stroke cycle and non-coincidence of relaxation phase.That is why numerous repeatsmay causenegative changesin the stroke technique. Thus. StretchCord exercises should be canied out using the repetition training method in maximum pace:30-60sec workload, 15-30sec rest. Two types of stretch cords should be used: 1. "Heavy" - with tensionof 20-25kg 2. "Light" - with tensionof 4-12kg Teaching Point: Swimmers should keep their elbows up throughout the "stroke" and make a good push motion at the very end of the "stroke". . Freestyle, Butterfly, Breaststroke Pulling ... "Light" cord ... standingin the bendforward positionor lying on a bench- 3 setsx 30-60times

MAIN SECTION:Strength Exercises 20-25min. All exercises areof l6-18 sets of 15-25 times: . . . . . PushUps Pull Ups ChinUps Sit Ups Squatting

CONCLUSION: Game (basketballor handball) lOmin Tuesday-Thursday-Saturday WARM-UP:Jogging with shortspurts 8-10min r Arms andforearmsrotation . Dasharmsmotion . Verticalandhorizontal armsswinging

. Arm pull between thelegs..."Light" cord ...pull with bothstraight armsin the directionbetween legs- 3 sets x 30-60times . Arm pull outside thelegs..."Light" cord ...pull with bothstraight armsin the directionbetween legs- 3 setsx 30-60times . SidePull ..."Heavy"cord ...standing faceto stretch cord ...pull with both straight armsto the left sidewith simultaneous vigorousbody rotation to theleft ...repeat to theright side...2-3 sets x 20-30times . Upward Pull ..."Light" stretch cord ... standing faceto stretch pull cord ... with both straight arms upward ...3 sets x 25-50times . PullTo Chest ..."Heavy"stretch cord ...standing faceto stretch cord ... pull with both upperarmsto (1) thechest bending elbows. Elbowspositions: (3) Up ...2-3sets Down;(2) Sideways; x 20-30 times . Triceps extension ..."Heavy"stretch cord...2-3 sets x 20-30 times... standing backto stretch cord with armsbentin theelbows...pull with both upperarmsupward . Backstroke Pull ..."Light" stretch cord ... standing backto stretch cord* Arm pull ... 3 sets x 30-60 times . Forward Pull ..."Light" stretch ...3 setsx25-50 times... standing backto stretch cord,arms sideways ... pull with bothstraightarmsforward . Double Arm Backstroke Pull ..."Light" stretch cord ...sittingwith armsoverhead; stretch cordis secured above... pull from the top to the bottom asswimming breaststroke on back...3 setsx 2550 times r Breaststroke Kick (bothtechnique andstrength exercise) ... "Heavy"stretch cord ...lying on stomach faceto stretch cord,with endsof stretch cordon feet,legsbentin theknees ...simulate breaststroke kick by extending legs... andbending 3 sets x 25-50times . ArmsSwinging ..."Heavy"stretch ... standing holdingarms forwardwith cordin hands ...swing armssideways ...20-30 times CONCLUSION: Special relaxation 10min exercises This may include such exercisesas tightening specificmusclegroup,holdingthem tight for 5sec, thenrelaxing. WEEK 19_ WEEK 28 (MESOCYCLE 3)

(Sameas Week I - Week 9) WEEK 29 - WEEK 36 (MESOCYCLE 4) Monday-WednesdayFriday WARM-UP:Jogging 8-10min Exercises in motion: . . . . . . . . . Arms andforearms rotation Dasharmsmotion Verticalandhorizontal armsswinging Push-offstretch position Fromcrouchto push-off Jumps Walkingin squatting position Shortsprintsin form of relay Stretching

MAIN SECTION: Same as Tuesday-ThursdaySaturday duringJuly-August CONCLUSION: Game (basketballor handball) lOmin Tuesday-Thursday-Saturday WARM-UP: Jogging 10-1 5min MAIN SECTION:Conditioning CrossTraining3035min This is structuredform of training when athletes givenexercises alternate with running andwalkingin thefollowingorganised order: . Slowpace running 3min . Walking2min . Exercises in motion:Arms andforearms rotation ...Dasharmsmotion...Verticalandhorizontal position armsswinging...Push-off stretch ... Fromcrouch to push-off... Jumps ...Walkingin squatting position ...Stretching ...5min . Slowpace runningZmin . Walkinglmin . Push in Ups:3 sets of 8 timeswith20-25steps between . Walkinglmin . Undulating - "Wave" ... Arms Flexion/Extension duringthe exercise makeundulating bodymotion ...3 sets of 8 timeswith 15-20 steps in between . Stretching andrelaxation exercises in motion 2min . Slowpace running2min

. Walkinglmin . JumpUpsfrom deepsquatting position... 3 sets of 15timeswith 30sec ...joggingin between . "Wheel-barrow" swapping over partners continuously of 80-100steps overall . Stretching in motion andrelaxation exercises 2min . Slow pace running3min Timing of theprogram is doneby the Coach. 5min ropeexercises CONCLUSION: Skipping WEEK 37 - WEEK 44 (MESOCYCLE 5) (Sameas Week L0 - Week 18) WEEK 4s - WEEK 48 (MESOCYCLE 6) Monday-Wednesday-Friday during Weeks Sameas Tuesday-Thursday-Saturday 29-36. Tuesday-Thursday-S aturday during Weeks Sameas Monday-Wednesday-Friday

5. 6.

O . Madsen " A Theoretical Basis of a Development Related Age Group Program" . American Swimming Magazine, MaylJune, 1997. M. Regan "Developing Potential in Age Groupers". Australian Swim Coach, July/August, 1997.

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WEEK 49 - WEEK 52 - Time Off (number of weeks) Note: Duration of mesocycles and concrete may vary depending on racingcalendar club'ssituation. of 8-10 yearsof When workingwith swimmers to use stretch cords, age it is also recommended and build up which promote conect stroketechnique aerobic-anaerobic endurance. It is supposed that the agegroupCoachis creative and innovativewhen planning dry land training programs, which depend on individualpeculiarities suchas age,physicalcondition of youngswimmers andlevel of qualification.
ReJerence: Model. Development I. LMulti-Year Age-group Swimmer Australian Swimming Inc. L.P. A.R. Vorontsov, 2 . V.Z.Afanasiev, N .J, Bulgakova, Makarenko, S,N, Morozov,VR. Solomatin,E A. Shirkovets "Competitive Of Sports. . ManualFor Institutes Swirnming" Moscow. 1996 "Development Of Basicand Special 3. A.R. Vorontsov Endurance In Age-Group Jounwl of Sporx Swimmers". Sciences, SanDiego,1997. 4. Daryl J . Meeks"TheTrainingof Four Elite Age Group Swimmer s" . AmericanSwimmingMagazine, August/ September, I 995.