|
Why do we need to
perform Land Work?
The aim of land
training is to provide the body with a different stimulus that is not normally
felt when training in the pool. The land environment provides the ability
to place a greater resistance on the body than is possible in the pool.
Along with the use of external resistance there is also the possibility
of training with body weight to create an internal (natural force),
unstable surfaces to improve balance and co-ordination and numerous other
pieces of equipment to train the following bio-motor abilities:
 Strength
Power
Coordination
Flexibility
Endurance
Core strength
Due to the wide range of possible training methods available and the
number of muscles and systems of the body that they are able to train,
makes land training an excellent way of training more than just the
'swimming muscles'.
Land training at
North Ayrshire
Philosophy
The main philosophy
behind land training at north Ayrshire swimming club is to introduce
swimmers of all ages to as many different stimulus and skills as possible
in order to create well rounded athletes, and to provide them with the
ability to maximizing their athletic potential while reducing their risk
of injury and the most important factor to have fun whilst doing it.
Due to the wide
ranges of ages and ability in the club land training is split into two
different sections
Section
1
J1 J2 J3
Due to the age of the swimmers in this group being around 7-11 years
old the main emphasis of training for this group is to expose the
swimmers to as many different types of skills as possible due to the
great ability of the body to adapt and learn at this age. During this
time coordination development is the primary focus. Skills typically used
at this stage involve running, climbing, crawling, skipping, jumping, catching
and throwing type movements. At this stage teamwork and cooperation is
also introduced through the use of relays and simple games. During this
stage of child development very little external coaching is provided as
children of this age group respond better to the guided discovery method
of learning. This method allows the child to explore and develop their
ability's within set boundaries but without constant corrections from a
coach. At this age the main theme behind all training should be that it is
fun.
Section
2
S1 S2 S3 S4
As a result
of the functional and multi layered foundation created in the 1st section
swimmers that progress into the 2nd section will have the training
background and the skills to allow them progress seamlessly into the more
advanced 2nd section. In this section the ages range from around 11+ and
the main themes of multi direction and multi planer movement are carried
over and further developed from the first section. Also during this stage
there is the introduction of technical concept development which includes
the following factors:
Force production/
Absorption i.e. jumping and landing.
Angles of force i.e. Deceleration and Acceleration
Movement economy i.e. speed, agility and strength.
Below is a list of
the types of training methods which will be utilised during training
sessions.
|
Training methods used
|
|
Dynamic
warm up
|
Flexibility
|
|
Mobility/activation
exercises
|
Core
training
|
|
Resistance
exercises
|
Body
weight exercises
|
|
Medicine
balls
|
Obstacle
courses
|
|
Plyometric
exercises
|
Single,
alternate leg/arm exercises
|
|
Speed
& Agility
|
Conditioning
|
|
Nutrition
|
Restoration/
recovery methods
|
As in section 1
teamwork and cooperation plays a big part during training and is
introduced through the use of relays, games and partner drills. And again
fun is the main theme promoted during sessions.
Further
Information
Below you will
find links to additional information regarding training routines,
Nutrition etc.
|
- 
