1. ISR@HPC University of Pretoria DRYLAND FOR DEVELOPING SWIMMERS CLAIRE ROLT

2. Research vs Opinion Contradictions around necessity for dryland...

3. Injury Prevention  Prehabilitation  Stability  Mobility  Strengthening Weaknesses  Developing a strength base EducationTechnique Functional Movement LAND TRAINING Developing proper technique Eg Squats, push ups, sit-ups, theraband exercises, jumping Posture, Flexiblity, plyometric development, Stability, Mobility, Glute activation, core activation, ideal scapula position Reasoning why we do Land Training Responsibility for own training Basic knowledge of muscle groups, Body awareness

4. Sport Development Model ELITE Train to win PERFORMANCE Train to compete PARTICIPATION Train to train FUNDAMENTAL Long Term Athlete Development Talent Identification Performance Programs

6. SEPTEMBER- DECEMBER MESOCYCLE 1 (12 WEEKS) Target Meet: NTS CHAMPS: 7-12 DEC Dryland Focus: - Endurance Base -Prehabilitation -Functional Stability -Flexibility 3 sessions per week: 40 – 45min (incl. warmup and post-workout stretch)

7. FLEXIBILITY DYNAMIC

8. FLEXIBILITY STATIC

9. CIRCUIT 1 (Day 1)

10. CIRCUIT 2 (Day 2)

11. STRETCH CORD IDEAS (Day 3)

12. STRETCH CORD IDEAS (CONT’D)

13. POST-NTS/ PRE-HOLIDAY 2 Weeks: High workload, endurance-type, moderate to high intensity Day 1: 3 x (5 min Running,3 x 1min skipping) Day 2: Stretch Cords 4 x (60”-40”-20”-10”), Vertical kicking with med ball (Fly-Fr) 6 x 30” Day 3: Circuit Program (from Mesocycle 1) Day 4: Stretch Cord Session, Vertical Kick with med ball Day 5: Circuit Program

14. MESOCYCLE 2 Jan – March (10 Weeks) Return to training beginning of 2 nd week of Jan Target Meet: SA Level 2 Champs Testing of strengths and weaknesses Progression: Fundamental skills in place Target: Increase in strength and power over 4-5 weeks, maintain functional stability 2 – 3 times per week; 30 – 40 min

15. Day 1: Explosive Power

16. Day 2: Prehabilitation

17. Day 3: Stretch Cord/ Circuit

18. Pre-Competition Rest intervals increase Reps decrease Velocity of movement increases Reaction drills, explosive jumps, med ball throws

19. QUESTIONS