No pool? No problem!
In addition to swimming practice at home 1, 2 & 3 posted previously, we have put together dryland training plan for children whilst waiting to return to a pool. These exercises are selected specifically for young swimmers, focusing on coordination, core stability, flexibility and body strength. But these details do not really matter too much. The main thing is that children move their bodies and feel good afterwards!
Before we get started
- Please remember that an adult should be in proximity of the child/ren, to ensure there is no health and safety concerns.
- Children (or anyone who is taking part) should wear comfortable clothing without any jewellery etc.
- This can be outside or inside – but make sure the room is well ventilated if it is indoor.
- Have a bottle of water handy as you do not want to be dehydrated
- We recommend using an exercise mat if you have any. Otherwise, use a blanket or choose a room with a thick carpet or rug.
Forward and backward arm circles
Just circling arms around forward and back. At least 15 seconds each way.
Jogging on the spot
This is also straight forward. No need to sprint – just stand straight and start jogging gently on the spot for 60 seconds
Stand tall with your feet shoulder width apart. Stretch your arms to your sides first, cross your arms at your chest level and stretch them out again. Repeat this for 60 seconds. Keep breathing slowly with smooth and steady arm movement.
Stand up straight with feet close together and arms by your side. Jump up with your feet wider than hip width part, arms out making a star shape in the air and land softly. Jump back to the initial position by bringing your feet together and arms down by your sides. Repeat this for movement for at least 60 seconds.
Heel flicks jogging
Stand straight and start jogging but by kicking heel towards your bottom. Touching your heels is optional!
For young athletes, try 2 sets of 30 seconds each exercise. Older children can do 3 sets of each.
Keep your legs together with knees bend, put your palms on the mat. Make sure to tuck your chin to and look at your belly button when you start rolling. Do not roll on a hard surface. This is super helpful for when you try out somersault and tumble turn in the water.
Step forward with one leg and make sure you are bending both legs at a nearly ninety degree angle. Step out of the lunge and then step forward with the other leg and repeat.
Start by lying on the floor and place your forearms on the floor. Lift your body up so that your forearms and toes are the only places of contact with the floor. Keep your body in a straight line – make sure your bum is not too high up or too low.
Lie on your side and place just one forearm on the floor and lift your body up so that the only places of contact your body has with the floor are your foot and forearm. Hold this position for thirty seconds before repeating on the other side.
Start with your hands on the floor – shoulder width apart and curl your toes. Raise yourself off the floor with your arms so that your arms are straight. Then complete the press up by bending your arms at a ninety degree angle and then straightening your arms again.
Full press up
Lie on the floor with your arms out straight and then lift your right arm and left leg up and hold it there for three seconds. Then bring your arm and leg down and lift up the opposite arm and leg and hold for three seconds.
Start in a plank position but with your hands on the floor not your forearms. Swing your thigh out and bring your knee as close as you can to your elbow. You should aim to have your thigh ninety degrees from the ground. Once you have brought your knee as close as you can to your elbow bring it back to plank and repeat with the other leg.
Start by jumping straight up with your arms in the air and then bend down into a deep squat position and place your hands on the floor. Kick both feet back at the same time so you are in a plank position and then kick them back your sitting squat position and do another straight jump.
These are similar to the spider walk but instead of bringing your thigh outwards you keep your knee facing towards the floor and bring your leg towards your arms. Bring your leg back to plank position and repeat with the other leg.
Stretch /Cool down
There are so many benefits to stretching including: improved flexibility, injury prevention and increased mobility. Also stretching can also improve energy levels as muscles tighten when we are tired so stretching will help combat that! To get the best results from stretching it is recommended that your hold each stretch for thirty seconds.
Stand on one leg and pull your free shin by bending your leg behind you. After holding this stretch for thirty seconds switch legs. Feel free to hold onto something with your free hand if you are unable to hold your balance.
Another great stretch for the quadriceps is where you stand tall and pull your thigh towards your chest. Again, feel free to hold onto something with your free hand and remember to hold it for thirty seconds and then switch.
And finally, stand up straight and cross one of your legs and lean it on your opposite knee. Remember to hold for thirty seconds and then switch legs.
Stand with your legs further than hip width apart and bend over forwards with your arms straight to try to touch the floor. Hold this for thirty seconds and then try to touch your left foot and hold it for thirty seconds before moving onto the right leg.
Stand up straight and pull one arm straight across your chest and use the opposite arm to hold the arm up. You should be creating a T shape with your arms. Remember to hold this stretch for thirty seconds before switching arms.
Another god stretch for the triceps is bending one of your elbows and pulling it behind your head. Take your free arm and hold your elbow behind your head. Hold this for thirty seconds and then switch arms.
Send us pictures or a video clip of your child practising at home to firstname.lastname@example.org.