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Dryland Training

The Rockford Marlins Swim Club dryland training program is specifically developed with the swimmer athlete in mind. Dryland programs used in combination with in-water training have been proven to increase the swimmers’ performance in the pool, and to help decrease the chances of injury through various strength and injury prevention exercises.

During dryland, athletes participate in a series of exercise routines designed to increase strength, flexibility, coordination, balance, and stamina. Swimmers will also learn about the important role nutrition plays in achieving their overall goals, including what to eat before, during, and after competition to maximize performance. 

Ages 10-Under

For our youngest athletes, the primary focus is on coordination, balance, flexibility, and core strength. This is accomplished through a variety of body weight exercises, with major emphasis placed on strengthening the core muscles. Core muscles are the foundation in creating a strong body, thus resulting in better performance and reduced injury risk.

Ages 11-14

At this stage, athletes will begin to focus on increasing strength, conditioning, and stamina in the upper and lower body without the use of heavy weights or equipment. Athletes will engage in various strength exercises with the use of weighted balls, explosive drills, resistant bands, boxes, and body weight movements.

Ages 15-Over

To achieve high-level results in the pool, athletes at this stage must focus on becoming stronger in all primary strength and conditioning aspects such as flexibility, core strength, stamina, and upper and lower body strength, with an increased emphasis on speed. This is accomplished through various strength exercises with the use of weighted balls, explosive drills, resistant bands, boxes, and body weight movements, placing a big emphasis maintaining proper technique. Athletes will also engage in a variety of running movements and drills designed to increase kicking speed in the pool.