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The BridgeAthletic Building Block Series is a set of 5 exercises that can be performed by swimmers of all levels on the pool deck. This building block is designed as a power circuit to mix in with your in the water training sessions.
Methodology:
Include the exercises in this circuit into your power day swim workout. That is, perform a sprint in the pool, then hop out and perform one of the circuit exercises then repeat, progressing in the order shown below.
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Palo Alto Stanford Aquatics (PASA) Rinconada - 2015 Champions (West) of Junior Nationals Swimming
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Eat too much during Thanksgiving dinner? Join the team. These five exercises can help you work off some of those excess calories, give you a boost of energy and get a full body workout and get you back on track the day after Thanksgiving.
Read MoreSingle Leg 5-Dot Drill
The single-leg version of the 5-dot drill is quite challenging. Make sure to master the movement pattern on both legs at a slow speed before trying to race through the dot sequence. Before attempting this drill ensure that you have good single-leg stability in movements such as the 1-Leg Box Squat to avoid power leakage and added strain to your joints at speed.
3-Hurdle Drill - Pause
The 3-Hurdle drills are a good low-level introduction to using hurdles. Focus on your tempo. Alternate your arms and legs at steady pace in order to establish this tempo. Exaggerate the pause at the end of each row to really improve your ability to stop on a dime and change direction. As with all agility drills - be light on your feet. Create as little noise as possible with each step.
Ladders- Slalom Full
This drill is not as confusing with foot placement as a number of other ladder drills. It feels quite easy going forward - the kicker is performing it going backward. The focus here is mastering the rhythm of your hips and feet moving forward, and then using that feeling to go backwards without looking and without disrupting the ladder.
Ladders- Carioca
The Carioca is a nice progression from the 2-in-Right/Left drills. As with all new agility drills - learn the drill and master the proficiency at a low cadence before ramping up the speed. Stay light on your feet and focus on the rhythm and tempo of your feet as you move through the ladders. Stay light on your feet and focus on the rhythm and tempo of your feet as you move through the ladders.
This week's Building Block is an Agility and coordination workout - 5-exercise workout challenging your coordination and motor control.