Junior STARS


Junior STAR's Criteria:
Age Standard :
9-14 years of age.
Time Standard Requirement:
Junior Stars-3 red times for their age group.
Blazing Stars-3 Red times for their age group.

Training Time per Week:
 4-5 sessions / 1 1/2 hours each (min of 4 days a week is mandatory)
Dry-land: 2 days / 20-30 min if available.

3,000-5,000 yards daily

Yearly Training:
50-52 weeks
Training Objectives:
  • Concentrated training around 500 Free and 200 IM
  • Increased volume and intensity training
  • Begin to specialize
  • Perfect technique and skills
  • Strength and flexibility program (dry-land exercises)
  • Transfer power into swimming performance
  • Maintain attendance goals (min of 5 days a week)
Motor Learning Objectives:
  • Refine stroke technique during all speeds and intensity of swimming
  • Adapt to diverse training methods
  • Apply strength and power to swimming performance
  • Specialize in strokes and competition distances-experimenting with 200-yard strokes and 1000+ yard  frees
  • Retain range of motion and muscular coordination at all swimming speeds
  • Refine race skills, starts, turns, tactics, and pace etc.
  • Learn to rest for peak performance for Invite and JO events
Knowledge, Attitudes, Competition Objectives:
  • Enjoyment of the process (goal setting) and product (attainment of goals) of swimming
  • Understanding and practicing performance management skills such as nutrition, warm-up and cool-down strategies, mental skills etc.
  • Become independent: take on responsibility of working with the coaches and taking responsibility for self
  • Improve personal skills including education and vocational objectives
  • Attend Club Age Group meets and ALL scheduled Senior team meets if qualified 
  • Attain sectional and National times
  • Selection of events begins to focus on stroke and distance
  • Race skills and mental skills are perfected
  • Prepare swimmers to adapt to the demands required for the Senior Group

Required Equipment and Apparel:


  • STAR Cap - Required at all meets
  • STAR Speedo Team Suit - wear only to meets
  • STAR Speedo Warm-ups
  • front end snorkel
  • Fins  
  • Pull Buoy
  • Kickboards