Course curriculum

  • 1

    introduction

    • get the activation advantage
  • 2

    month 1

    • express core session (15mins)

    • streamline activation (15mins)
  • 3

    month 2

    • tumble turns activation (15mins)

    • mobility activation (15mins)
  • 4

    month 3

    • rotation activation [17mins]

    • dive starts activation 1 [18mins]
  • 5

    month 4

    • stability activation [15mins]

    • dive starts activation 2 [14mins]
  • 6

    month 5

    • morning activation [15mins]
  • 7

    express stretch

    • hip flexor sequence (9mins)

    • spinal mobility (7mins)

    • thoracic rotation with a foam roller [8mins]
  • 8

    activation posters

    • streamline & shoulder stability activation

    • tumble turn & hip stability activation

    • mobility & body tension basics activation
  • 9

    stretching resources [downloadable PDFs]

    • for thoracic extension

    • for open hip flexors

    • for your lower back

    • thoracic rotation stretching series 1

    • your express stretching sequence for posture

    • your rest and stretch sequence

what's in the training program?

  • 15min recorded activations

    each month we add to the library. designed to be done on pool deck with no equipment needed. sessions are suitable for all abilities and age groups.

  • coaches notes

    a sheet of tips and tricks to get the most out of the program. key things to keep your eye on with each exercises

  • PDF stretch programs

    download the stretching PDFs for your swimmers to reference when they have time for mobility. print them out and put them on the wall to keep them accountable at improving their range.

this training program has been made for

  • clubs to use before training. put the video on the big screen or use the coaches notes.

  • individual swimmers looking to learn what they can include in their activation.

  • masters swimmers looking for a challenging dryland session that develops rotational awareness and core strength