1. Mallory Miles

2. About Me
 Hometown: Holland, IN
 Education:
 B.S. Exercise Science-Ball State 2014
 Currently working on Masters of Sports Performance at
Ball State
 Background
 16 years of swimming experience
 4 years of coaching
 Ball State Alumni Athlete- Swimming

3. Goals of Presentation
 Stir your imagination
 Show collection of not so common exercises
 How to use your pool as a part of dryland
training

4. Goals of Dryland
 Flexibility
 Static vs. Dynamic Stretching
 Trigger Point
 Resistance Training
 Body weight
 Equipment use
 Coordination
 MB exercises
 Body awareness
 Cross body exercises
 Circuit (timed, AMRAP, groups)

5. Resources
 Tons of places on the internet
 Google “Dryland exercises”
 USA Swimming Website  Strength &
Conditioning
 http://www.usaswimming.org/DesktopDefault.as
px?TabId=1545&Alias=Rainbow&Lang=en

6. Practical Considerations
 Make it easy, different, & fun
 Emphasis on technique and safety
 Discipline (no goofing around)

7. Collection of Exercises
 When choosing exercises, look for:
 Low resistance
 Builds balance and/or core
 Easy to understand
 Levels of difficulty range from easy to tough

8. Flexibility

9. Static vs. Dynamic Stretching
 Static
 Performed after
exercise
 Improve flexibility
 Cool down
•Dynamic
•Performed before
exercise
•Mimic movements
•Used for warmup

10. Dynamic Stretching (Warm Up)
 Walking Exercises
 Knee Hug/Quad Pull
 Straight Leg March
 Side/Front Lunge
Combo
 Inch warm
 Back Lunge w/overhead
reach
• Movements
• High Knees
• Butt Kicks
• Side Shuffle
• High Skip
• Grape Vine

11. Static Stretching (Cool Down)
 No Bouncing (Ballistic Stretching)
 Hold stretch for 30sec-1min
 Don’t over-stretch
 Breathe!

12. Quadriceps

13. Hamstrings

14. Glutes

15. Calves

16. Back

17. Chest

18. Shoulders

19. Triceps

20. Biceps

21. Trigger Point
 “Deep, Gliding Massage”
 Helps loosen up myofascial tissue of the body
 Improve flexibility of tight muscles, tendons, ligaments
 Equipment
 Foam Roller
 Tennis Ball
 Controlled pressure of application
http://wcwellness.com/what-is-myofascial-tissue/

22. Resistance Training

23. Equipment Use
 Main Equipment
 Medicine Balls
 Resistance Bands
 Handles
 Bands
 Mats

24. Squat
 Keep pressure on mid-
foot
 Chest up
 Butt back/down

25. Jump Squats

26. Box Jumps

27. Jumping Lunges
 Keep Chest up
 Land with knees at 90
degrees
 Hands off of legs
 Soft Landing

28. Glute Bridge + Abduction
 Stay on Heels of feet w/
toes pointing up
 Keep body in straight line
at the top
 Can be done with or
without band

29. Planks

30. Variations of Planks
 Around the world (elbows to hands)
 Keep core tight
 Hands under shoulders
 Spidermans
 Knees come out and around to the elbows
 Hand Walk outs
 Keep core tight

31. Pushups
 Keep hands in line with
shoulders
 Tight- Tricep work
 Wide- Chest work
 Keep core tight
 Body in straight line

32. Scapular Pushups

33. Push Up w/ Shoulder Taps

34. Back Extensions

35. Straight Arm Band Pull Downs

36. Triceps Dips

37. Triceps Band Extensions

38. Shoulder Press-Band

39. Back Row
 Keep Back flat
 Pull elbows back
 Squeeze scaps together

40. Burpees
Without Pushup
With Pushup

41. Coordination
 Goal: Body Awareness
 Core stability
 Medicine Ball Exercises

42. Med Ball Slams
Front Side
Fake

43. Med Ball Planks

44. Wall Ball

45. Med Ball Push Ups

46. Lunge w/ Twist

47. Circuit Training
 AMRAP (As Many Rounds As Possible)
 Crossfit Style
 Certain amount of time given
 Stations
 Athletes are in small groups (2-4)
 Athletes travel from station to station for a prescribed
amount of time

48. Deck Space Use
 Use deck for station to
station workout
 Small groups (2-4)
 Each station is a
different exercise
 Athletes move from
station to station after
certain amount of time

49. Dryland Routine
 Why?
 Variety
 Speed oriented
 Motivating- because of the change from the routine
workout
 Challenging
 Why not?
 Takes time to plan and organize
 Provides opportunity for chaos
 Potential for injuries increases

50. Important Points
 Discipline leads to safety
 Know what the rules are
 Enforce rules with consequences
 Staff
 Actively supervising, encouraging, correcting
No athlete’s participation is worth the injury of another child.

51. Important Points
 Planning/ Purpose
 Incorporate creative exercises
 Different circuits for different objectives
 How long per station?
 How much time to switch?
 Look at number of athletes/stations/time

52. Important Points
 Interval timer (Coach with stop watch)
 Dryland equipment set up
 Instructions
 Teach the exercises one at a time to the group first
 Recommendation:
 Start with a short circuit then build up
 First time being introduction to exercises + 2 rounds of circuit
 Increasing the rounds from there

53. Dryland Programs
 Purpose: Flexibilty, Core Strength, Speed, Endurance
 Method: AMRAP, Stations
 Progression:
 Based on number of exercises
 Progress from 10 to 20 reps or 30 to 45 seconds

54. Ex. Dryland Session
 Warm Up- Dynamic
 Knee Hug/ Quad Pull (10 each leg)
 High Knees
 Straight Leg March (10 each leg)
 Butt Kicks
 Side/Front Lunge (10 each leg)
 Side Shuffle w/ arms

55. Ex. Dryland Session
 Stations :45 on/ :15 off
 4x through
1. Box Jumps
2. MB Slams
3. Hand Walk Outs
4. Lunge w/rotation
5. Band Shoulder
Press
6. Band Cross Row
1
234
5
6

57. Thank you for coming!
 Mallory Miles
 mmmiles2014@gmail.com
 812-639-1655