Dryland Exercise Instructions Kathryn Easey JUMP ROPE Regular: Both feet together jump at both time. Boxer: shift body weight from one foot to the other, jump on one foot and switch to the other. Fast: jump as fast as you can one jump per turn of the rope. Doubles: one jump per two turns of the rope.
SHOULDERS 1) Shoulder retraction: just a simple retraction of the shoulder blades, can be done with a band or to add resistance use a resistance band and attach it to the rope that stretches the pool deck. Do not bend elbows keep arms straight and make a movement like you are trying to squeeze a marble between your shoulder blades. 2) Triceps extensions: this is a picture of the general movement but the band should be attached to the rope that crosses the pool deck, so the person should be bent over at the waist and extending backwards. Make sure that the elbows stay glues to the rib cage, the forearms should be the only things moving. 3) a & b are triceps presses. This can be done with the bad under the feel or attached to the rope that stretches the deck. Keep your elbows close to your head and extend straight over the head. 4) Standing rows: make sure that the arms go back to a 90 degree angle, and when the arms go forward make sure they are parallel to the floor. 5) Chest press: start with elbows at 90 degrees and press out straight forward keeping arms parallel to the ground. 6) a & b are push ups, make sure the body stays straight like a plank, and when you lower go down to 90 degrees with your elbows. 7) Seated rows: you can either put the band at your feet or attached to the rope stretching the deck. Make sure you pull back until the elbows reach 90 degrees and that your arms stay parallel to the ground. 8) a & b is a bicep curl: this can be done with the band at your feet or attached to the rope that stretches the deck. 9) Internal rotations: start with your elbow glued to your side at a 90 degree angle, the rotate your arm in towards your body. 10) External rotations: start with your elbow glued to your side at a 90 degree angle and rotate your forearm away from you body
ABS & BACK
1) Back arches: lift both arms and legs off the ground and flex your back and bum. 2) a & b are side crunches: start with elbows pointing to the side and keep them like that through the exercise. Lay your legs over to one side stacked on to of each other and crunch up lifting your shoulder blades off the ground. 3) a & b are leg lifts: start with your legs 6 inches off the ground and raise them until they are at a 90 degree angle with the floor, then lower them back down. You may place hour hands underneath your bum or by your side (harder). 4) Elbow bridge: balance on elbows and toes in a straight plank position. Make sure your elbows are directly below your shoulders and your body is straight with no pikes is your bum. Hold that position with head in line foe regular elbow bridge. For elbow bridge on sides balance on one elbow and the sides of the bottom foot. For elbow bridge with leg lift, lift one leg up about 6 inches of the ground and hold. 5) Opposite arm and leg lift: start with arms straight in front on the ground and legs straight also. Lift the opposite arm and leg of the ground as high as you can at the same time and hold for 2 seconds. 6) a & b reverse crunch: start with your elbows out to the side leave your elbows in that position the whole time. Curl your legs up to your chest and then curl them back down slowly. 7) Heel touch forward: start in a tub position as shown in the diagram with your hands beside your bum. Extend your legs straight until they are about 12 inches off the ground, and curl back into the tub position. 8) Toe touches: start with legs straight at a 90 degree angle with the floor. Place arms parallel to the legs and curl up to touch toes and then lower back down. 9) Crunches: start with your elbows out to the side leave your elbows in that position the whole time. Crunch up using your abs until shoulder blades are off the ground and lower back down. 10) Crunches knees at 90: start with your elbows out to the side leave your elbows in that position the whole time. Your legs are at a 90 degree angle off the ground as shown in the diagram. Crunch up using your abs until shoulder blades are off the ground and lower back down. 11) Cockroach: start with hands on your head, touch your elbow to the opposite knee with the other leg extended 6 inches off the ground, then switch to the other side. 12) Heel touch side to side: flat on your back with your feet planted on the ground, your knees at about a 45 degree angle and your ands beside your torso. Bend to one side to touch your heel and then bend to the other side to touch the other heel. Keep your shoulder blades off the ground throughout the exercise. 13) Bum ups: start with legs straight at a 90 degree angle with the floor; your hands are placed underneath your bum. Lift your ties towards the ceiling and lift your bum off the ground. 14) Leg kicks: Start flat on your back with your arms underneath your bum and your legs 6 inches off the ground. In this position start to kick your legs like you would in flutter kick (freestyle), your feet should not touch the ground.
LEGS 1) Glute Bridge: for regular glute bridge assume the position in diagram 1, and balance on heels. For glute bridge same position but up on toes. For the glute march start in the same position and lift one foot 6 inches off the ground and hold for 2 and then alternate legs. For all glute bridges should be balancing on feet and shoulder blades, make sure the body stays straight we don’t want droopy bums. 2) Forward lunge: start in the upright position and lunge forward until the diagram 2 is achieved. For a Lunge and twist it is the same as a regular lunge but at the bottom you twist you upper body towards the side of the front leg. For a Lateral Lunge start in upright position and lunge to the side keeping one leg straight and the other bent similar to a groin stretch position. For Diagonal Lunges instead of squatting to the side you squat on a diagonal. For all lunges make sure that your front knee does not pass your foot and that your upper body is facing forward and upright. 3) a & b Squat: start in the upright position and squat down until your knee joint is at a 90 degree angle. For Squat and raise it is the same movement as a regular squat except at the top you raise up onto your toes. For squat and twist the forms is the same as a regular sq uats except at the bottom you twist your upper body to one side. For Squat and balance your do a regular squat but at the top balance on one foot with your arms in a streamline position. For Squat hold for 5 power up fast 3 times start with a regular squat pausing at the bottom when your legs are at 90 degrees at a regular speed. For the 3 power squats you want to power up fast and lower slowly. For Squat jumps you want to do a regular squat down and power up and jump with your arms in a streamline. For all lunges make sure your knees stay parallel with each other and that your knees don’t pass your feet. Also make sure your body is facing forward and upright.
STROKES For the strokes portion the band should be attached you the rope that crosses the pool deck. For tempo a coach should be saying stroke every second so that the swimmers can get the correct tempo. Fly: start bent at the waist until your body is parallel to the ground, your arms should be straight in front of you also parallel to the ground. Start with a high elbow catch and follow through with high elbows just as you would in a butterfly
stroke. Do not recover your arms on top just bring them straight under your body until you achieve the start position. Breast: start bent at the waist until your body is parallel to the ground, your arms should be straight in front of you also parallel to the ground. Start with a high elbow catch and do a breastroke pull just as you would in the water. Free: start bent at the waist until your body is parallel to the ground, your arms should be straight in front of you also parallel to the ground. Start with a high elbow catch and alternate arm strokes just as your would in the water. Do not recover your arms on top just bring them straight under your body until you achieve the start position. Back: start on your back with your feet facing the rope that the tube is attaches to. Bring your arms one at a time from the side of your body to over your head. Make sure that your arms are beside your ears and that your arms stay straight the whole time. This is to practice ea quick recovery of the arms.