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Coaching the Swim England Synchronised Swimming Land Grade Awards

Synchronised swimmers need to be strong, flexible and fast to maximise enjoyment and progression within the sport.

The five Synchronised Swimming Land Grade Awards help athletes develop their core strength, flexibility and speed of movement on land, which transfer to the pool for the synchro skills in figures and routines.

The Awards are progressive, and designed to help make the transition from the Swim England Aquatic Skills Framework Stages 8-10 Synchro right the way to a high performing club level synchronised swimmer.

It is essential that coaches feel comfortable in delivering the exercises included in these grades. If you do not feel comfortable, we recommend these grades are delivered by a qualified Level 2 Fitness Instructor.

The resources and links below are to assist anyone completing or delivering the synchronised swimming land grade awards.

Outcomes

Tap or click on the awards below to view the outcomes expected from the each of the five awards.

Land Grade Award 1
  1. Flexibility – Ariana 25cm or less
  2. Gymnastic stability – Headstand Tuck
  3. Gymnastic move – Forward roll
  4. Movement/coordination – Floor Barre exercise 1
  5. Core – Plank
  6. Synchro specific – Raised Back layout
  7. Arch – Prone Lift
  8. Speed and endurance – beep test at least level five
  9. Leg strength – Wall sit (30 seconds)
  10. Arm strength – 5 x Scapular Press Ups
  11. Body awareness – 5 x Cat-Camels, 30bpm
  12. Explosive power – Long Jump (average) 120cm+
Land Grade Award 2
  1. Flexibility – Ariana 20cm or less
  2. Gymnastic stability – Headstand vertical
  3. Gymnastic move – Handstand against wall
  4. Movement/coordination – Floor Barre exercise 2
  5. Core – Side Plank
  6. Synchro specific – Ballet Leg on floor with hips raised
  7. Arch – Gymnastics Bridge
  8. Speed and endurance – Beep test at least level six
  9. Leg strength – Wall Sit (1 minute)
  10. Arm strength – 10 x Scapular Press Ups
  11. Body awareness – 3 x Cat-Camel, Downward Dog, Plank, 30 bpm
  12. Explosive power – Long Jump, achieving an average distance of 125cm+ over two attempts
Land Grade Award 3
  1. Flexibility – Ariana 15cm or less
  2. Gymnastic stability – Headstand Split
  3. Gymnastic move – Handstand away from wall
  4. Movement/coordination – Floor Barre Exercise 3
  5. Core – 10 x Supine Double Leg Lift to floor
  6. Synchro specific – Raised Ballet Leg
  7. Arch – Synchro Bridge
  8. Speed and endurance – Beep test at least level seven
  9. Leg strength – 3 x Squat (controlled)
  10. Arm strength – 3 x Tricep Press with five seconds Plank hold
  11. Body awareness – 3 x Downward Dog, Plank, Chaturanga, Upward Dog, 30 bpm
  12. Explosive power – Vertical Jump, achieving an average distance of 20cm+ over two attempts
Land Grade Award 4
  1. Flexibility – Ariana 10cm or less
  2. Gymnastic stability – Headstand Knight
  3. Gymnastic move – Handstand Forward Roll
  4. Movement/coordination – Kicks on elbows: 10 x small, 3 x 90 degrees, 3 x 180 degrees
  5. Core – 5 x Leg Raise to 90 degrees for five seconds (wall bar)
  6. Synchro specific – Ballet Leg on blocks
  7. Arch – Synchro Bridge, one leg vertical
  8. Speed and endurance – Beep test at least level eight
  9. Leg strength – 3 x Squat (controlled with five seconds hold in Squat position)
  10. Arm strength – 5 x Tricep Press
  11. Body awareness – Sun Salutation 30 bpm
  12. Explosive power – Vertical Jump, achieving an average distance of 25cm+ over two attempts
Land Grade Award 5
  1. Flexibility – Ariana 5cm or less
  2. Gymnastic stability – Headstand Ariana
  3. Gymnastic move – Handstand to Bridge
  4. Movement/coordination – Standing Kicks: 10 x small, 3 x 90 degrees, 3 x 180 degrees
  5. Core – 5 x Leg Raise to 180 degrees (wall bar)
  6. Synchro specific – Ballet Leg on blocks, hips raised
  7. Arch – Synchro Bridge, kick to standing
  8. Speed and endurance – Beep test at least level nine
  9. Leg strength – 5 x Squat (controlled with five seconds hold in Squat position)
  10. Arm strength – 5 x Tricep Press
  11. Body awareness – 3 x Sun Salutation without stopping, 30 bpm
  12. Explosive power – Vertical Jump, achieving an average distance of 28cm+ over two attempts

Coaching guidance

To help deliver these awards, we have created a guidance document for coaches that contains criteria descriptions for each grade award with detailed illustrations. This coaching guide should be used in conjunction with the coaches mark scheme and not in isolation. Click or tap on the downloads below

Synchro Grades - Land Grades

Should you require any further information regarding Swim England Synchronised Swimming Land Grade Awards, please send an email to sarah.darragh@swimming.org.

Feedback

If you have delivered these awards and want to send us feedback, please forward this to sarah.darragh@swimming.org.

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