Dry-land

Dry-land

Any of our dry-land practice will be a combination of those exercises.

Planks

• By doing planks you are targeting all your abdominal muscles at once.

• Raise yourself on elbow – don’t stick your but in the air (your body needs to be a straight line)

• At least 30 seconds

Jump rope

• Pretty much self-explanatory

• Think how you feel at the end of a race. (The more your body knows how it feels the more will be ready for a good finish)

• 45-second jump rope followed by 15 seconds rest.

• Similar to jumping rope. It keeps your heart rate going.

• 15-20 (3x)

• One of the best exercises for straightening your shoulders

• Lay face down – arms straight pointing up.

• Lift right arm and left leg 15 -20 seconds, 15 second rest, switch to left arm and right leg, 15 seconds rest, both arms and legs.

• Do not just drop your hands and legs, all should is a controlled movement.

• Straightens your ABS, legs and simulates freestyle and backstroke kick

• Lay on the back, support your hips (you can have hands under your butt as well) and kick with straight legs and pointed toes approximately two inches above the ground.

• 30 seconds up to 1 minute

• Second fastest part of your race is push of the wall after a flip turn. (Start is the fastest since you “fly” in the air)

• Push of the wall is essentially a squad.

• We will also do squats with following jump with hand positioning into a streamline. There will be a 2-3 second hold in between those kind of squats

• 15 – 20 at a time

Russian twist

• Perfect for simulating stable hip position while rotating torso of the body essential for freestyle and sprints. Also helps to prevent “cork-screwing “ freestyle that creates drag.

• Sit on the ground and lift your feet while you lean a little back for your balance.

• Turn your shoulders about 45 degrees and touch the ground. Do the same to the other direction.

• Repeat 15-20 times

Push-ups

• Great for upper body strength including chest, triceps, shoulder, torso and ABS

• Hands shoulder-wide (or closer together for triceps), feet close together but not touching, straight back, head and neck aligned.

• 10 push ups, three times

Lunges

• Focuses on muscles around hips and groin. It also improving hip rotation.

• From standing position step forward slightly right and squat onto your right leg. Left leg stays straight while the weight is on the right leg. Hold for two seconds.

• 10 times and then switch legs.

• It can be modified by “walking lunges” where the legs switch every step

Mountain climbers

• Involves most of the muscles in the body include back, Abs, triceps, just to name some. It is also a great cardio.

• Start with the plank position, feet hip-wide, hands shoulder-wide

• Move one knee forward to your chest and back, leg stays in air for the whole motion. Maintain your body align.

• Switch legs while one leg is always on the ground

• 20 – 30 seconds

Burpees

• Increase arm, leg, and hamstring strength. Also good for strong push out of the wall.

• Stand – squat – push up position – push up itself – back to squat – jump with hands in streamline.

• Repeat 15 – 20 times