Hello Stingray Parents!

The weather has been very uncooperative this week -- hopefully, things will clear up (and warm up) soon! 

Dryland is a great time for the kids to start to get to know the coaches, other swimmers, and learning some fundamental pieces that they will need to become better athletes and swimmers.

I wanted to send some video links to a few exercises to help swimmers new & returning practice some of the skills we will be learning (and using)  throughout summer swim. Video Links are embedded in the text to make things a bit easier!

The first positions are "cat-cow" -- while we typically think of these as stretching exercises, these positions are very helpful in helping swimmers learn how to activate the muscles of the core. Most swimmers should practice "cat-cow" before doing banana peels.

Next, we have a basic plank. Swimmers should start with the first plank position (on forearms/knees) and be able to hold it in proper form for at least 1 minute before moving onto their toes (and so forth). One minute with excellent technique will be tough for most kids, so we have set a goal of a 5-second plank with great form and then a 5-second rest, repeating at least six times. If your swimmer can hold the technique longer (remember, technique first!), go ahead and extend the time like so:

1. 6-12 repetitions -- 5 seconds on, 5 seconds off

2. 3-6 repetitions -- 10 seconds on, 5 seconds off

3. 3-6 repetitions -- 15 seconds on, 5 seconds off

4. 3-6 repetitions -- 20 seconds on, 5 seconds off

5. 2-3 repetitions -- 25 seconds on, 5 seconds off

6. 2-3 repetitions -- 30 seconds on, 5 seconds off

At this point, you should check to see if your swimmer can hold for 45 seconds, and then one minute. If they can't, just continue in the pattern, adding 5 seconds and completing 2-3 repetitions until they reach a point they can hold a proper plank (first on knees, then on toes) for 1 full minute.

This next skill is crucial to building a strong underwater kick (and even a strong butterfly) -- it takes focus and practice to learn how to control muscles involved in producing the banana peel movements. But, those who take the time to learn will learn to have fast, strong underwater work in free, back, fly -- and to a degree even breaststroke! Remember, the name of the game in short-course swimming is fast, strong underwater (and the fast starts & turns that go with them).

Swimmers should begin with the outward-facing banana peel (trying to slowly maneuver the body on and off a wall three times) and then try the forward-facing banana peel. You can see from the videos that these are skills that take quite a bit of practice to learn -- but if the swimmers start to learn how to control their core muscles, they will be ahead of the game!

Swimmers who learn to control their core muscles will have a much easier time accomplishing this kind of fluidity in the dolphin kick movement ... not everyone will wind up with underwaters like Phelps, Lochte, or Dressel -- but it's something to work towards!

Now, I don't want anyone taking the DQ to prove how fast they are underwater -- but this is an impressive video that shows just how powerful (and fast) strong underwaters can be.

I look forward to seeing everyone who can be at dryland tomorrow back at the park -- and next week, we start at the pool!

Have a great evening.

Coach Lisa