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Creating your own bespoke home training programme

Swim England Talent’s strength and conditioning coach Daniel Waddingham has put together a range of training programmes and exercises that can be done from home.

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

Sessions three and four are designed for 14 to 18-year-olds while session five is 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.

The first of these online sessions discusses the RMAP (Raise, Mobilise, Activate, Prime) warm-up and includes movements, such as mountain climbers, spiderman switches, zombie squats and more.

Session two – upper limb work capacity circuit

Session three – trunk and hip capacity circuit

Session four – calisthenics and gymnastics S&C exercises

Session five – scapular stability strength and conditioning exercises

Session six – mobility for starts

Session seven – mobility for streamlining

Session eight – trunk workout

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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