HOW MUCH EXERCISE SHOULD I BE DOING?

For the general population the advice seems to be a minimum prescription of 30 mins exercise per day. The majority of Sharks Swimmers may cope with something more like 1.5 hours on most odd days and 1.0 hours on most even days (25 mins on / 5 mins break each 30mins within those 1.0-1.5 workouts with work to rest ratios built in). Please feel free to consult your coach when putting your plan together.

WHAT SHOULD I DO? - SCREENING & TESTING

The Q Swim app has a testing section within it. This thorough screening can highlight any personal limitations you have, then prescribed exercises for you to work on to improve your Range of Moment in any tight areas. For those that don’t wish to pay the app's monthly subscription we recommend focusing on 2 areas initially: Combined Elevation and Ankle Flexibility.

First up, share photos with coach/es copying in your parents. If you have permission from your parents, take photos wearing shorts and a tucked in singlet and share of the following positions:

• Streamline. 3 photos standing up: 1 front on, 1 side, 1 from behind
• Combined elevation (example link here Combined Elevation) 1 photo from side on
• Ankle mobility. Take 2 photos from side on: 1 Plantar Flexion sitting down with your ankle propped up on a pull buoy or similar; 1 Dorsi Flexion standing with your knee touching the wall. Hopefully you remember these test. We will put example on Connect soon

WHAT EQUIPMENT WILL I NEED?

The following equipment will enable students to do all the shared activities:

If you require clarification please contact your coach.

WHEN SHOULD I DO IT? - SCHEDULING

If you would like assistance putting a schedule together please contact your coach.  One solution is pencilling in Strength on Mon, Wed, Fri with Yoga on Tues & Thurs. Consider adding some aerobic activity like running and cycling on an exercise bike.