Swimming Specific JUNIOR Training Program - Level 1

In the important developing years of a young teenager, it is pivotal that age specific training is implemented to cope with all the physiological and emotional changes that will be apparent throughout this period. Therefore this program has been tailored to a Swimmer 15 years old and younger.

Level 1 is the most important phase for you because it will produce real gains in the pool over the coming months. It is a foundation month where you will minimise stress on your joints and maximise muscular development through slow, controlled movements. During this training program you will develop your core stability and hip stability, while also improving your flexibility and balance; your program will cover:

  • 8 Flexibility Exercises 
  • 15 Dynamic & Specific Warm Up Exercises  
  • 3 Conditioning Exercises 
  • 8 Strength Training Exercises 
  • 6 Core Strength Exercises 

Netball Specific Program - Acceleration

This program was written using AccelerWare

This is an ONLINE program. 

Upon purchase of this program, you will recieve an email with your username and password. You will have  4 months access to all 4 of these programs. 

Each exercise is a link that takes you to text descriptions, photos and videos. You can print the program out and/or view it on your internet-ready device. We use IPads to view and enter weights and other data straight into the program.

Swimming Specific JUNIOR Training Program - Level 1
$18.00 AUD

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Swimming Specific JUNIOR Training Program - Level 2

Level 2 is all about ensuring joint stability and producing some serious gains in strength.    AU$18.00