in the first month of FUNdamentals we will learn the basic shapes of body tension to create middle body strength and learn how to forward roll (tumble turn on dryland). the strength and conditioning aspect develops a squat and begins plyometric rebounding. during the mobility section there is opening of the front body and as always the thoracic spine.
in the turns + 1 ADDvanced program we build a forward roll to stand up with the challenge to have the arms in streamline. this program is a progression of the FUNdamentals turns + 1 program. you may choose to use this program after completing all FUNdamentals turns modules or after t+1. which ever way you choose, prioritise quality movement patterns.
this 15 minute sequence will build connections in the body to enhance positioning in the water. begin with short holds to create the shape before increasing the lengthen of the hold to develop strength. ideal before starting a session especially if there is a focus on turns. the basics of drylands tumble turns are included in the flow along with mobility for the thoracic spine and hip flexors. there are two different activations within ADDvanced to provide variety to swimmers throughout the week.
