Creating your own bespoke home training programme

Swim England Talent’s strength and conditioning coaches including Millfield's Daniel Waddingham have put together a range of training programmes and exercises that can be done from home.

Sessions 1 and 2 are designed for 12 to 18-year-olds who are already completing land training programmes in their home club.

Sessions 3 and 4 are designed for 14 to 18-year-olds.

Sessions 5, 6  and 7 are suitable for 12 to 14-year-olds.

It is important before starting these sessions to make sure you are fit and healthy to do so and it is strongly recommend that you are already engaged in some form of land training with your home club.

Please do not complete any exercise you’re not comfortable with. Swim England accept no responsibility for injury occurring when performing these exercises and you undertake them at your own risk. Please follow the link for Swim England’s home land training guidance.

Strength and Conditioning Exercises

Session 1 discusses the RMAP (Raise, Mobilise, Activate, Prime) warm-up and includes movements, such as mountain climbers, spiderman switches, zombie squats and more.

Session 2 – Upper Limb Work Capacity Circuit

Session 3 – Trunk and Hip Capacity Circuit

Session 4 – Calisthenics and Gymnastics S & C Eercises

Session 5 – Scapular stability strength and conditioning exercises.

Session 6 – mobility for starts.

Session 7 – mobility for streamlining.

Fitting sessions into your new schedule

Due to the current circumstances as a result of the coronavirus outbreak, Waddingham explains that by choosing certain exercises from each video you will be able to develop your own bespoke training programme to fit into your new routine.

It has been advised by many that setting a regular routine can help to cope with the extended period spent indoors, and these sessions will help do this.

The Swim England YouTube channel will be regularly updated with a variety of different tips and advice over the coming weeks, ranging from strength and conditioning to nutrition and also psychology sessions.

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