The Road to Movement Mastery
One session at a time
As Elements phase 1 centered around establishing routine and introducing our phase 1 exercise menu, if you do not complete the entire session for the first 1-2 weeks, that is okay and common.Â
With patience, repetition, and time, your swimmers will become movement masters.
The daily emphasis will include,
Dynamic Movement – Through skipping and Jumping Jacks, we develop coordination, self-awareness and athleticism
Coordination & Linkage– Focusing on reaching and rotations develops baseline movements build upon this season and beyond
Jumping & Landing – With a focus forward and side jumps, we begin to develop foundational athletic skills
Dynamic Crawling – to develop upper body strength, postural (core) strength, coordination and self-awareness!
It is important to remember that this program is focused on movement mastery, not conditioning, especially in the first two phases. The shorter the rest period, the more likely the technique is to fall apart.Â
Take additional time before, during, and after exercises to coach the movement at hand.Â
As a general rule of thumb:
Dynamic and coordination-based movements are going to require less rest. Keep them moving, while maintaining attention to detail.
Jumping/ Landing, Crawling & Core Exercises I place at moderate levels of rest.
:15-:30 Seconds Rest after each set
Strength Exercises require longer rest periods. Take those additional rest periods as an opportunity to teach.Â
Strength Elements such as Squats, Lunges, and Pushups go 30-:45 seconds rest after each set.
Keeping an eye on technique and how your swimmers are responding is the best barometer!
As noted, we want to place our focus on the quality of movement, not the conditioning of the movement.Â
Have a great session!