Strength and Conditioning is included in all AIS Sharks Competitive Squad Programs.  This page contains resources for students to use at home and for Coaches to draw upon when planning training sessions. The page offers areas of focus with linked pages within AIS Connect, containing many worthwhile exercises for AIS Sharks Swimmers.

EXERCISES THAT CAN BE DONE AT HOME

The coaches would like Sharks Swimmers to take this opportunity to focus on Strength and Conditioning (S&C) and improve their Range of Motion - specifically Combined Elevation and Ankle Flexibility.  

CoachSSA (the governing body for SGP Swim Coaches) advise 25 mins on / 5 mins off.  25 mins a day may be plenty for some swimmers, while experience swimmers who are used to spending 4-hours in the pool per day may be able to cope with up to 3-4 half hour blocks.  Please connect with your parents and coach before devising a plan, keeping in mind Strength and Conditioning training may need a longer recovery time, e.g 24-hours recovery for some workouts as opposed to 8-hours between some pool sessions.

Prior to commencing a workout we ask swimmers to prepare a safe, hazard free area and seek permission from a guardian (they may be motivated to join in).

POSTURE & SWIMMING SHAPES

For simple explanation of what we are trying to achieve visit Posture & Swim Shapes

PLANNING A SCHEDULE

When training at home, consider putting together a weekly schedule that you will commit to.  Print it out and stick it on the fridge.  For advice on screening and scheduling click here.

THORACIC SPINE MOBILITY (T-MOBS)

Click here for exercises that focus on Articulating the Thoracic Spine.

Q SWIM BY FORMER AUS & SGP SWIM TEAM PHYSIO TOM BARTON

Many of our Makos and Great Whites are already familiar with the work of Tom Barton. If you are not, please view Tom's Intro to Q Swim and consider following him on YouTube and potentially download his App. 

Click here for a list of Q Swim YouTube instructional videos that the AIS Coaches believe are worth performing.  Our resources include:

AIS SHARKS PRE-SWIM ROUTINES

Use these Pre-Swim Routines as motivation to get you moving at home. Remember to find a safe place and seek permission from an adult.

ATHLEAN-X 

YouTube Workouts design by Jeff Cavaliere

Jeff Cavaliere says planks are overrated!  Stop settling for static when you can do much more.  

VERN GAMBETTA - SGP NATIONAL SWIM TEAM'S S&C CONSULTANT

NTC S&C Consultant and the brains behind GainCast, Vern regularly offers AIS Sharks Coaches PD.  We share some of his tips here.

COACH JOHN'S SHOULDER RESISTANCE EXERCISES

Click here to access 14+ Shoulder Resistance Exercises (predominately using bands / tubing).  Scheduling 3-5 of these exercises per day will minimise the shock to the shoulders when we return to pool.

MISCELLANEOUS S&C CONTENT

Additional resources (predominately crawling exercises) are located here.

FLOATING EXERCISES

If you are lucky enough to have access to a pool / spa / wading pool please spend time doing floating body alignment exercises. Entry level examples are linked here.