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
Bronze, Dolphins and Porpoise squads
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
Platinum,
Gold, Silver and Top Bronze squads
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.
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Anatomy
and physiology
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Nutrition
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Psychology
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Training
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- home page - 
- land
trainning 