Elevate Coaching Services
Swimming, Youth SportsAs the Elevate system focuses on Bodyweight strength before external resistance,
Both equipment integration programs will start with one days of Bodyweight focus and one "equipment day", in an effort to increase self-awareness and stability, then progress through 4 unique training phases focused on building foundational strength centered around, movement mastery.
This program includes
- Dynamic Preparation
- Connection & Awareness Drills
- Jumping and landing progressions
- Upper body Stability & Strength progressions
- Lower body squat and lunge focus
- Dynamic core and Proper Sit Ups
3 sessions per week
Must use App app to view and log training
Program Training
A
Skip for Distance
4 x 25
B
Forward Leg Swing
1 x 10
C
Lateral Leg Swings
1 x 10
D
Front Support Flutter Kicks
3 x 10
E
ABC Push Ups
3 x 3
F
Forward Jump & Freeze
3 x 6
G
PVC Box Squat
3 x 4
H
Forward Crawl
3 x 10
A
Side to Side
4 x 25
B
Hands on Waist Rotations
2 x 12
C
MedBall Chest Pass
3 x 6
D
Ring Row
3 x 6
E
Straight Back Jump & Freeze
3 x 6
F
Lunge - Forward
3 x 6
G
Backward Crawl
3 x 10
A
Skip for Distance
4 x 25
B
Hinges
2 x 10
C
Prone T's
3 x 10
D
Prone I's
3 x 8
E
Lateral Jump & Freeze
3 x 6
F
PVC Box Squat
3 x 4
G
Side Crawl
3 x 10
