what's in the training program?

  • 60min dive start session

    this recorded session takes you through a warm up, core set and progressive main set.it is suitable for all abilities with options given throughout to modify and advance. repeat for 4 weeks and challenge yourself to increase difficulty or repetitions.

  • essentials check list

    want to know the key exercises that build a good dive start? and assess if you have them? this checklist will identify which aspect of your dryland training you need to improve in order to have a dive start that explodes off the blocks!

  • PDF program

    a program of exercises for you to add to your activation or dryland training for specific and transferrable improvements. this is the swimnastics difference we create noticeable changes to your swimming through dryland training.

this training program has been made for

  • individual swimmers who are ready to get an explosive dive start with home training

  • clubs looking to get an edge in their dryland training with specific exercises. put the video on the big screen or as a share screen in zoom dryland.

  • coaches wanting to learn how to make their dryland training specific to swimming with noticeable differences when their swimmer dives in

  • masters swimmers looking for a challenging dryland session that develops hip stability and leg strength

the training program

  • 1

    let's create an explosive dive off the blocks!

    • the dive start method
  • 2

    dive starts session [60mins]

    • dive starts session 101 (option to use a band)
  • 3

    the dive start essentials

    • the dive start stability check in

    • the dive starts strength check in

    • the dive starts power check in

    • your dive starts essentials program

    • your mobility program to get into position

ready to dive in?

you can practice thousands of dives but getting the strength and understanding will be a far quicker way to improve. dryland is key for dive starts. there are competencies that you must have in order to explode off the blocks.

get your dive starts program