20 Week Level 1: 15 & Older Bodyweight


Regardless of this program serving as an introduction to dryland, your swimmers will be challenged through the four unique Elevate training phases centered around movement mastery. All of these programs are designed to flow from one age group into the next!

This program includes

  • Dynamic Preparation
  • Connection & Linkage Exercises
  • Jumping and Landing progressions
  • Upper body Stability & Strength progressions
  • Lower body Squat and Lunge focus
  • Dynamic Core through Multidirectional Crawling and More!

After you complete this program we can then launch forward to level 2 – the integration of equipment or continue on to the soon to be released program
bodyweight version 1.5

8 & Under 3 x 15 Minutes
9 & Older 3 x 30 Minutes

All Programs include 3 sessions per week