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- land training


Why do we need to perform Land Work?

The aim of land training is to provide the body with a different stimulus that is not normally felt when training in the pool. The land environment provides the ability to place a greater resistance on the body than is possible in the pool. Along with the use of external resistance there is also the possibility of training with body weight to create an internal (natural force), unstable surfaces to improve balance and co-ordination and numerous other pieces of equipment to train the following bio-motor abilities:

Core strength

Due to the wide range of possible training methods available and the number of muscles and systems of the body that they are able to train, makes land training an excellent way of training more than just the 'swimming muscles'.

Land training at North Ayrshire


The main philosophy behind land training at north Ayrshire swimming club is to introduce swimmers of all ages to as many different stimulus and skills as possible in order to create well rounded athletes, and to provide them with the ability to maximizing their athletic potential while reducing their risk of injury and the most important factor to have fun whilst doing it.

Due to the wide ranges of ages and ability in the club land training is split into two different sections

Section 1

J1 J2 J3
Due to the age of the swimmers in this group being around 7-11 years old the main emphasis of training for this group is to expose the swimmers to as many different types of skills as possible due to the great ability of the body to adapt and learn at this age. During this time coordination development is the primary focus. Skills typically used at this stage involve running, climbing, crawling, skipping, jumping, catching and throwing type movements. At this stage teamwork and cooperation is also introduced through the use of relays and simple games. During this stage of child development very little external coaching is provided as children of this age group respond better to the guided discovery method of learning. This method allows the child to explore and develop their ability's within set boundaries but without constant corrections from a coach. At this age the main theme behind all training should be that it is fun.

Section 2

S1 S2 S3 S4
As a result of the functional and multi layered foundation created in the 1st section swimmers that progress into the 2nd section will have the training background and the skills to allow them progress seamlessly into the more advanced 2nd section. In this section the ages range from around 11+ and the main themes of multi direction and multi planer movement are carried over and further developed from the first section. Also during this stage there is the introduction of technical concept development which includes the following factors:

Force production/ Absorption i.e. jumping and landing.
Angles of force i.e. Deceleration and Acceleration
Movement economy i.e. speed, agility and strength.

Below is a list of the types of training methods which will be utilised during training sessions.

Training methods used

Dynamic warm up


Mobility/activation exercises

Core training

Resistance exercises

Body weight exercises

Medicine balls

Obstacle courses

Plyometric exercises

Single, alternate leg/arm exercises

Speed & Agility



Restoration/ recovery methods

As in section 1 teamwork and cooperation plays a big part during training and is introduced through the use of relays, games and partner drills. And again fun is the main theme promoted during sessions.

Further Information

Below you will find links to additional information regarding training routines, Nutrition etc.

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