Age Group Dryland Training Program (Long Course): Swim-Specific Workouts to Build Strength, Coordination, and Peak Performance (Elite Swim Training (EST)) Paperback – Large Print, June 23, 2025

Unlock the full potential of your age group swimmers with this complete 16-week dryland training guide—designed by Dr. David Hill, elite swim coach and founder of Elite Swim Training (EST).The Age Group Dryland Training Program (Long Course Season) provides a science-backed, developmentally appropriate dryland system tailored specifically for 8–14 year old swimmers. Whether you’re a coach, swim parent, or athlete, this resource delivers a structured path to improved strength, coordination, flexibility, and peak race performance—without the need for equipment.Built around a 4-phase periodization model aligned with the Long Course season, this guide walks you through:✔️ Weekly Workouts (30, 20, and 15-minute sessions)✔️ Skill Progressions for core, upper, and lower body✔️ Youth-specific coaching strategies and safety cues✔️ Peak taper plans for summer championships✔️ Clear alignment with LTAD (Long-Term Athlete Development) frameworksEach workout emphasizes form, functional movement, and swim-specific transfer to starts, turns, underwaters, and stroke efficiency. Also included are detailed warm-ups, cool-downs, and monthly assessment points for tracking progress.Whether used by club coaches, summer league teams, or parents guiding their swimmer at home, this dryland guide is your all-in-one resource for the 2025 Long Course season and beyond.Perfect for:Swim coaches working with 10&Under, 11–12, and 13-14 age groupsParents supporting young athletes at homeYouth swim teams seeking structured dryland integrationPerformance-focused programs prioritizing athlete safety and development Read more