Dryland Training: Bare Bones by Larry Stoegbauer (2010)


First of all, there always some reason people always think I was in the military. I just was fortunate to be through my relatives; they actually practice some hand to hand and hand to weapons combat but for some reason everybody thinks I was in the Marines or something. Maybe it’s my beautiful hairstyle, I’m not sure. So, this is going to be a bunch of video clips and pictures of exercise that you can do with little or no equipment. So, you know, get ready with your little stick figures. Those of you have video cameras probably a little easier. Feel free to ask questions at any time. Some of them are obvious, and you’ve done before, but one includes everything, and then I’m sure from this you probably come up with your own creative ideas. I divided up by apparatus so that you could think of where you’re at, and then think what could I do with this.

I only have the stuff which is on deck. So, there’s the ground which is the hugest area that I have. And then bench which is not bench press, but if you just use the bench, what could you do with the bench. Ladder, it’s not like a climbing ladder you know the one that you come out of the pool with and usually its little rungs and ladder. Diving board and pull up bar.

It seems many facilities can manufacture or have a pull up bar, so everything will be under those areas, and there’s some repeat of exercises, but just the fact, like, oh, I didn’t know I could do pull ups with the diving board, et cetera. So, ground exercises, I’m gonna focus on core, the front, back, side and twisting core, push ups, arm balances, legs and stretches, so it will all be under those areas.

Core. The front on this one. So, you’re in a plank, okay, you’re up here. Different variations: I could raise this arm up and try not to let move the hips from side to side too much, so that the core is strong. I could then raise my opposite left leg so it would be right arm left leg, and then obviously switching. So, we have all three so you raise one leg, one arm and yeah that covers it.

Okay, this is the lower ab chi exercises. What I’m doing here is I’ve pushed my lower spine into the ground so I’ve curled my tailbone under, and then I try and maintain my lower back into the ground as I slide my foot out. Now, if they’re doing it wrong, there becomes this space between their lower back and they’re no longer using their abs to hold their back in the ground and this is basically the foundation that you wanna start with all your ab exercises, because if they’re just using their hip flexors to control their legs and not stabilizing their spine, you can actually develop some problems with their lower back and a lot of your kids will say their lower back hurts. It generally comes from the fact that their hip flexors are too tight and their abs – especially the lower abs – are weak. So, again ask any questions. I know I flew through that a little bit there.

Six curl crunches. I go up to the right, I go up to the middle, I go up to the left and that’s one. It’s really unique is then if you do 20 of those you’ve actually had the kids to do 60 crunches but they only count to 20 so they complain as much.

Again, with all of these, you wanna keep that lower back into the ground so that you’re not just working the upper abs. You could also do this with your legs above the ground, you do with one leg up off the ground. The most difficult and it would be very challenging, and I would wait awhile before I did this. It would be to have both legs off the ground at 45 degree angle, but if their abs are weak then their lower backs gonna come popping off the ground, and you really just working the upper abs and the hip flexors. So you wanna always go with these things very slowly, and even if you know the kids could do in the beginning it’s good to start of with doing the basics so that they can mentally link that. Because after awhile when they get tired, they’ll release the stuff that you really wanted to work on.

Okay, here is boat pose or in yoga we call it Paripurna Navasana in Sanskrit and that’s the easy boat pose where you’re on your elbows and obviously you’re trying to maintain that integrity in your lower abs so that you’re working your entire core there not just your hip flexors.

Here’s different variations it’s right there, now it becomes more difficult obviously as I move my hands further away, increasing the leverage against my abs. Of course there’s no twisting in these core exercise so later though we could some core variations with twisting.

Okay, these are Jujitsu crunches. These are very difficult, but both people are actually working here. If you got kids that aren’t too concerned about their proximity of their body with someone else, you start you know in Jujitsu you just like you’re all over that person anyway, so this is like you don’t even think twice about it. But really excellent core exercise, and you know you got to wrap those legs around them so you’re holding on with your legs. I recommend that if you talk kids into it although you might want you know a slightly softer surface in the ground, in case they slip. Probably you don’t want the deck wet. So maybe before they get in, or make sure they really dried off because the kid falls down in their head there that could be rough.

Okay, so leg lift crunches, it becomes difficult to make sure that they don’t release their back when you’re doing this.

I would start off real slow and I generally count it where when the legs come in, there will be number one, when they come up two, when they come down three and then they give me the count on four so all doing it at the same time and if I notice someone is doing something wrong, I’ll just say hold for a sec, double check your lower abs being used, your lower back can contact with the ground. Generally it becomes more and more advanced as we go here.

This one is really advanced, lot of you divers probably do this. Again, you wouldn’t want to start off with this right away because of the fact that they probably would be using their lower abs. They wouldn’t even know how to do it at this point. They’d just be trying to throw their body up there, so this would be definitely weeks down the road. I wouldn’t do this the first day and very, very advanced here, where you trying to keep that lower back into the ground. You might not be able to get your kids to this in three month season because it’s very ballistic and you really have to be able to focus otherwise it can be kind of hard in the back. So, this would be at the total end but really helps in the flip turns and definitely strengthens our abs, we’ll feel it afterwards.

Now, I find this to be a very good core exercise anything with wheelbarrows. Right now, I just have my feet up but generally as you know you’d have someone holding your feet and to prepare the body so that when you’re walking wheelbarrows and doing it correctly. I always start off with this, so that they don’t release their back you tend you know the kids hips are drooping et cetera. They’re obviously not using their abs and I think this is more of an ab exercise when I’ve worked with my kids. Then even a shoulder exercise, although when you’re working with this you want to make sure that their scapula is tight against their ribs, and we’ll show later scapula or serratus push ups, and I’ll talk about it more. But very important when you write your little notes now next to your stick figure that they push all the way into the ground and they don’t wing out those scapulas or shoulder blades.

I was just touching parts of my body so that they got used to keeping their abs strong while they’re on one arm. A lot of times you know they start thinking of this, and all of this goes to crap, and it’s really what you want to work on so if they can maintain that focus while doing other things. Then you know when they’re walking like we’re doing here that there’s a better chance that they’ll do it correctly.

Tthey generally want to do this like – I’ll tell them you know can you make a lap around the track correctly – and I watch him very closely and speed isn’t the most important part, and I tell them if I see your hips are up you can’t do it anymore you got to go back and do the other ones, or give them to go back all the way to the beginning and I think I been lucky maybe the same they want to achieve that be able you know it’s like little a badge of honor. So, you want to watch them very closely.

Accountability is more important than any of the drills or skills that I give you here, because anything that’s applied incorrectly I feel is worse than something less applied correctly. So, it could be at this could also be done in stairs and that’s when you really feel your abs being used when you have them climb stairs. Using kickboards is an uneven surface so you have them go up on a kickboard or one step so they have to come up and down obviously make sure that one shoulder is doing just as much as the other. So you have a kickboard and they have to go up on one side, you have to do on the other. You can be kind of creative on it if you’re on stairs and then you could just put their feet on a rolling chair and have them walk around as well instead of a partner.

So, you know if you have a weight room or anything, you can go ahead and do rollers. Now, generally people, the little wheel thing, et cetera. And when I’ve looked at our very best sprinters, they are phenomenal at this, and I’ve noticed that as they get better at it then they’re better at sprinting just a correlation I’ve noticed so I’ve maintained this and there’s different ways you can do this to help them get them that low.

Generally you do it with you have rings and the rings hang from the ceiling and the higher you have the rings the easier it is on the abs. The lower the rings are, the more difficult it is. So, I would start them off nice and high with their staying strong in here and then have them go out as far as they can and then gradually you can get them lower and lower until they’re on their knees and I think I have one here. Here’s what I’m talking about. So at the chair on rollers so you hang ropes from the ceiling or you have the rings – which can be pretty cheap – and you can also have them do with one arm at a time, bring up an arm and the other one and they’re still holding on to the ring or the rope with the other arm for balance. But then it totally changes like you’re crossing the body, so it’s a little more functional and then doing circles you can have them do like they’re doing breast stroke, butterfly et cetera. You bring in a little bit of the chest there, standing ab roller.

I can’t go all the way down, it pretty happy I went this far though and I’ve had kids who can do this, so it’s not just me, but I also want to show you when we have these videos like what is possible so that the kids can go and achieve something. They get a little more excited about it, and I’m sure there are people who can do even better than this yes. It kind of depends where you are in your season so it would be incredible if a kid could do this 15 times with low rest, but on the beginning of the season you want to cycle with more reps lighter weight then depending how long your season is you switch back and forth.

Well if they can do the reps and it’s not so if we only had the ropes and the child can do it many, many times and that’s not part of the season that we’re in then I would lower the ropes so that we would be within that rep of where we want to be and if it’s too hard for them you know we’d raise it so that’s it’s within that area.

Obviously you all know you want to challenge them and change things generally about every four weeks, six weeks. It kind of depends on what your cycles need to be and how long your season is. So, with core it’s kind of like it corrects me. Like I teach yoga and I need to be very, very cognitive about how I pronounce this pose because if I say Viagra something like that they all giggle and they don’t listen to a word you say so it’s Viagra asana and asana is what means pose. So, as you see there, you have the opposite arm and the leg coming up and you can go back and touch the knee you can also do it just the whole out there, and generally when they first start you can see how weak they are it’s like you know the whole world is shaking or something – it’s like oh my goodness can we stand still and after a few weeks sure so go in by writing just touching my left knee so, airplane, I’m sure you’ve all seen this before.

I generally try to make sure that their arms are here higher, because when you go down here also in the Chinese their lats and chi and when working on our shoulders we want all those little muscles and back to get stronger and if they’re down here always try and use theirs lats which they generally will because they know it’s easier then you’re not strengthening those – as you find out tomorrow when I’m talking about shoulders 101 -it’s important to work those other muscles in order to stabilize and keep the shoulders healthy. Let’s just bring it up you know back and forth.

This is our superman’s when we’re lying down. These are all relatively easy at this point. You could start this at the beginning of the year. This is just superman, clinging it up, holding it, upward bow, very important with all the kicking and the flip turns and the way you know we all sit down et cetera.

We’re very much a forward bending society and a lot of our back problems stem from the fact that we don’t strengthen the back side. We don’t stretch out the front side. So, exercises like this that will actually you know strengthen the back and stretch the front will help maintain your spine’s integrity and keep you healthy. I would recommend that many of you work on your upper bows and your back bend et cetera. In yoga, you try and make sure that you do just many back bend as you do forward bends also this is very helpful in doing back strokes starts as you can tell.

Okay now we’re gonna get into twisting. So, back here the boat pose, the twisting, I generally like to keep the head still. It’s good practice for freestyle. You don’t want your head going all over the place and you can also add weight but this is bare bones so I’m trying to show you as little extra equipment as possible. Do it again.

The only thing that’s important is that you try and have them keep their legs totally locked because the quads help stabilize the pelvis and if the quads are lose then that’s one extra thing that’s releasing on the pelvis so you want to keep them straight. You notice that they can’t you might just wanna let them rest and give them a couple seconds and get them back up there. Now, I realize that there are weights here but this one’s really valuable. It helps them work on their back and their core at the same time. I know that your time is valuable so anytime you can put a couple of things together to help improve things. I know that it’s important to coaches. I feel it my self. This one is probably the one you have might not have seen before so I’m taking my leg and I’m bringing it all the way back over to the opposite hand, good for strengthening the back. Good functional there. It also stretches out the hip flexors.

Sorry, yeah, it doesn’t help in a bulk. I’m on my stomach here and I’m bringing my leg so you can tell it’s front of me, bringing my leg back over so this my back, I’m bringing it all the way over here to this arm and then the opposite leg so that would be my left leg going to my right arm, okay.

Oh that, yeah so he’s scorpion yeah. I would recommend specially with all the kicking that we do that you do these a lot and not just this exercise, ones that are gonna stretch out those hip flexors.

This side of the core here, I’m sure this is seeing side plank. Let’s see oblique crunches. Now, it’s important to know like where my hands are. I have my top hand supporting my head so that I can help lift the weight of my head. If you don’t do that then next you’re gonna get sore. It’s not great in the neck they’ll come back the next day you know and it will hurt them to breathe and then I have the other hand on my oblique so I know that if I’m working it. If they bend it, the weight is too much then they start shifting the work through their front abs so have them put it right there all the way in the side. If they don’t feel it tightening up and coming hard then they’re not doing it right.

All right here we go, all these are videos. I’m gonna click on. This will take a sec for them to come up and then the video would be of better quality but the problem is PowerPoint doesn’t allow you to embed them and they should come up in order.

So, there are just different things you can do with push ups so you have regular push ups now you go slow and then you start cranking around then you don’t have to do quite as many and when you go slower, it’s harder on the muscle so you could build more muscle and then you also doing what you wanted to do. You don’t want them to be slow so you don’t want to train them that way. It’s a good way to check the muscle. It’s where here you do a push up and you’re walking to the side. I generally have them walk down and back and even when I’m doing my push ups I want to make sure that they’re thinking about their core. They don’t have the huge bend in the lower back so you could think of all this you know core exercise. I think with a better camera you get less of this bouncing stuff, it doesn’t happen.

So, I just walk my hands out so my nose touch then I came back and none of this is ever a race you know then you get really crappy form. You could pick it up a little bit but I would have them sprinting down the track doing this or down the pool. They probably get hurt.

Crab walk push up. This is high low grip which because of the angle isn’t as easy as seem but you’ll be holding the ground like so switch now I’m actually jumping from each side. You can do it with a clap as well as you get closer towards the end of the season do less reps and make it more explosive.

Show the crab walk again. Can I explain because it it’ll take like a minute for it to come up so I’m here and I bring one leg up and every time I bring it up, I go down and do a push up and then I step and you just bring in knee to the elbow and you go down and do push up. So, this is you’re touching your toes. You can call it whatever you want. I just call it ground toe touch you know like special name for you know I explained it to them okay once you do a push up and I demonstrate and touch your hand to your foot.

So, now we’re gonna touch behind first touch and it’s the opposite obviously. Getting some good core exercise there because you’re balancing into, it’s pretty advanced you know a lot of kids releasing their abs at certain points if you do this too quickly or too soon. I don’t know, we already do this one let’s see. I think we already did this one. Sorry, there are so many videos just in case you want to see them and again all right now I decided to switch the Iphone thinking that it would be a little easier.

These aredive bundle push ups. There’s many names out there for them. You just bring your body as close as you can to the ground then kind of go into an upward facing dog so I’m up here. It’s important that the deck’s pretty dry you know it could hurt. One handed push up. So, you know push ups are relatively easy again to the point we only want ten reps to work on hypertrophy. Real important thing when you’re doing one handed push ups, you’re not accomplish them unless you have those feet really wide and you have that hand really wide.

One of my friends, this guy’s massive. He tries doing it with this feet real close and this hand here, and he couldn’t do it now I taught how to do it, he’s oh my gosh this is so much easier. He was amazed as I demonstrated for him. In the beginning he never picked up on the fact that your feet were really wide. So, your hand is out here kind of like if you’re doing a push up not here because this would be mostly triceps, nice and wide in your feet. I want to see as wide as you can stand.

Generally, when they get so many push ups, the kids are able to do it. It’s not as difficult as you might think; it’s more just having the correct form and your feet wide enough but I suppose you could do that. Hirls are able to do one handed push ups. Oops, no I don’t want that all right; okay one handed push ups with a clap. This one’s a little more difficult, it’s more explosive. I definitely will put this towards the beginning of workout otherwise I cannot be able to do it.

Definitely I want to work on both arms you know they might favor one arm but if it’s just one arm you know this one’s become like real big and then the other one can develop issues in their body so don’t let them try and get that little badge of honor without becoming a complete person in any of these things.

Let’s see, this is the hardest thing I got to tell you, and it will be funny because I didn’t really didn’t do a good job. I put it towards the end. It’s a one handed, one foot push up and I collapse right afterwards. You can all laugh at me if you want. Yeah, that’s very good core exercise work because you have one leg basically holding everything up there down in the hips felt it a lot in my hip flexor the next day. I don’t do that when that much. That was on a dare so you might have not kids able to do too many of those. All right we got through that one. Arm balances, these are really unique because the kids feel like they do it and they show off their friends and for some reason they all think yes.

No, I’ve never had a kid do this. It was a challenge from a wrestling coach. He said I couldn’t do it. So, if I was gonna do it, it might as well get video tapes. If they can yeah the one handed push ups with the clap is definitely more difficult and challenging, but if my girls can do what the guys could, others just so excited. I’m sure you all know how it goes, “oh I could do better than such and such,” so just you have to move through it safely, and if they’re not able to do it correctly if they’re releasing things and you know then you haven’t earn the right you got to build that base up to be able to do it correctly and the new thing is when they are trying to accomplish this higher level things, it’s getting closer towards taper, you know they believing in themselves. And then they think, oh my goodness, I did this, I did that.

We do it three times a week. I would like to do it an hour. Well, we get an hour is worth of work if it takes us several hours. So yeah it’s an hours worth of work so we might they maybe late home if they don’t do it right.

So, yeah curl pose, you guys will have to look at me in this one. Is that nice? I can do this but you’ll see it. So, this is the more difficult version because as you can see here, her knees are on a triceps it is nice a little triceps massage there. Generally, the easier way would be to put the inside of your knee and the outside of your elbow and what I do is I have to go to three points one foot two hands and then try make that foot as light as possible by leaning forward. If they try and jump into it then it’s gonna take them all day unless they have remarkable forearm strength. They may never get it because they’ll be so afraid to smash on their head on something et cetera but if you start off with three points and you just tell them to make that foot so light that you could lift it up or put it down it doesn’t matter. You’ll get a lot of improvement on the first day and the kids think they really need to do it.

Again, for some reason they think I do break dancing or something like that I’m too old for that but it’s just yoga. So there’s a me doing side curl. This is one of those ones you want to make sure that they do both sides. A lots of times when kids will get it they don’t even try the other side but there’s a lot of strength issues going on in here depending what’s weak and if you don’t work the other side, I’m really big in balancing out because of my history of yoga and it would be better not to ever do this than if you will only work out one side because most people overuse sentries come from imbalances so make sure in all this thing that they do both sides like the one handed, one foot push up make sure they practice on the other side as well. I didn’t but I’m not gonna do that again for a while. Okay, I actually have kids who can do this. They love hands stands. You go from curl pose to hands stand, lot upper body strength and stability there. So, watch again I wanna move on because if you were my legs in the air like that. So okay? All right.

Hands stand teaching progression, I’m not gonna pull up the video because it takes a while just talk to you about it. So, really important you want those arms locked out then you talk about it for a while before you have it do it in ever kid demonstrate it. You do it against the wall and the next thing is you wanna make sure that your focus on a strong body line because the first thing you wanna do is to shoot those hips out because they can’t think of anything else but what their hands are doing are not fall on their head. So remembering all this stuff in here is very difficult. So all there up there, you talk to them like, okay, can you see your toes?. So, they look down, and no I can’t see my toes because my hips are too far for it. They got to tighten those abs, pull those hips back in line, and look to see if they can see their toes in the wall. Also, when they first begin don’t let them look at the ground have them look out to the middle of the room and that will make it less likely that the large the back. When there doing that, they’re back arching, they just put all the way on the spine. They’re not allowing the abs to support the spine or to rest the core as well.

So then, after they able to hold it for a little while I would say I generally try and look at about a minute then I tell them to unlocked their elbows and locked their elbows. Don’t let them go over a minute for a couple of weeks because their brain, their head, their eyes are not used to that much blood pressure and it’s not a good form. In yoga, it takes awhile to build up to that so if you’re doing the head stand et cetera all this yoga poses. It takes a while like months to build up to doing the half an hour straight and so yes some kids are very strong, they could probably hold it for a while but it’s not good for them. They come back in a little blood vessel blown in their eye and their parents are calling you up and then as they able to lock and unlock, you can have them go down a little further. Generally, I wouldn’t maybe put something underneath their head but I’ve only had one time in ten years where a kid just release and fall on their head but they want that there. They make them feel a little better about it.

I generally have their hands about shoulder with the part specially if it’s on tile and not like a nice surface with their hands are gonna slip, questions on that. You know I’m gonna talk about walk in hands, I don’t know if I have yeah I’ll talk about it now, when I have walk on their hands. I talked to them about how to come down. I have a spotter there sometimes it’s really important to me. It will take me ten minutes to tell you exactly how to spot so that the kid doesn’t get hit in the face, you want them off to the side and you only want them spotting one leg. One, if they’re holding both legs and the kid feels like that they can’t come down whatever they want to.

It’s pretty obvious when they bring down the one leg that you should release the other one but we always do it against the wall that’s not gonna give and I always tell them no matter how hard you kick that wall, it’s not gonna go over okay so throw it up as hard as you can. The difficulty for them is just they don’t throw hard to get their legs up there and once they know where that is, almost every other time they’re able to get up, no problem, yeah the spotting is I don’t use that much because like a said if a kid didn’t pay attention to you and I’ve had that where a kid was sparring gets kick in the face because they you know spotting the other leg and this leg comes up and kicks them. They’re right here in front of the person and the person doesn’t they want to come down because they freak out. They come down; hit them right in the head.

So, I generally if I have in a nice spot that were safe and something under, I’m not too nervous about it so but I’m the one who spots when they go to walk on their hands, they come up and generally at this point, they can generally do a bunch of hand stand push ups and so when they go up I’m off the side and I hold one leg and I tell them just like when you first learn to walk when you’re a kid you got to lean and let your feet follow you. You had same thing with your walk on your hands. You have your hands follow you and once like the kids who can walk on their hands are so excited. They just love it and I would say every kid on the team wants to be able to walk on their hands so that’s kind of neat. If you I can give you my email, if you want more I wouldn’t be able to get through a lot of videos if I talk about walking in your hands. I’d like to give you a lot of stuff or you can come up to me afterwards.

This is a video by the way. I’m just sitting no I’m kidding. It’s a picture. So, you can see right here there’s a lot of ab work going on. My elbows are dug into my abs so my abs have to be very, very tight and then obviously my back side has to be very tight to keep this else straight and again because it’s something accomplish and show their friends, the kids really like to do this stuff and I think there’s maybe some sort of like break dancing or Capoeira that they use this or something so it’s a nice way to add something to keep them motivated. Legs, so in the first one I combined a whole bunch of exercises so we don’t have to a lot of these videos but I would teach these one at a time until they can do 20 of them correctly and then move on and add two together if you try and do this all at once where you have a whole bunch of lunge and squat exercises you’re gonna get garbage and I’d rather not do it if it’s not correct so I come forward, I twist, you could do this with the med ball I would wait a while and I go backwards, twist, go to the side, very important they had no point in lunges or squats that your knees come in front of your toes.

So, I would teach them you know on one work I say okay let’s do some forward lunges. I wouldn’t even give them the twisting ones because they’ll mess that up in the beginning even if you have them do a year before. They just think one to ten not one, two, three, four, five, six, seven, eight, nine, ten do everything correctly and then you know generally if they have been doing a lot of legs that will right there will hurt them for the next day and then I have them do 20 squats the next time we do legs and not squats so lunges and then let’s do some reverse lunges and just kind of build upon it but don’t pull them together until you’re sure that your perfect alone, okay yes, don’t allow the knee to come in front of the toes so when I go forward if I don’t stick my butt back in a squat my knees shoot in front of my toes and it’s kind of hard in the knee and you can’t go very low in the situation and when you do your back have really tight angle, same thing with the lunges, they want to step out next they’re more likely to do that like they try to get away with something so they’re not gonna step out very far and you want to make sure they step out really far if not I just tell the whole group is doesn’t count and we all start over so that they don’t have the toes for the knees. Any other questions on those? Now our teaching points with squats, you want the hips to go back there.

Even with weight, you can have your back go back to a 45 degree angle. Alright, so you want the hips to go back. If the hips don’t go back then their knees are going to go in front of their toes.

Okay. Halt, four: Donkey kicks, probably many of you have seen this before. It’s kind of like the superman’s or the vyaghrasana. But, they haven’t do a bunch of these. It really, really works. “Not like a hundred of them. But you haven’t if you do this. It really works those goods really well, especially when they squeeze.

I don’t like it and I’ve seen a lot of coaches do it. Where they arched their backs, they’re kicking high, I would rather I haven’t kicked straight back. I think it’s a little harder in the back to do that. But there are people who do that and never had any issues. I don’t see any benefit of doing that. I can accomplish any erector spinae workout and other exercises.

So… okay so these are adductor and abductors. What I always think of trying to remember the difference between adduction and abduction is when I use my abs; I pull my body out of the center alignment. So if I’m doing any exercise where I’m moving something away from the center line and it’s ab, A B. When add like, when you’re putting it back to the center line. Not that there’s a test or anything on this but that’s what I use to remember that.

So, doing adduction there? Bringing your back to the center line. Now here, it’s difficult to see because the camera is above me. But I like to have the toes kind of pointed down, definitely not pointed up because you’re not going to be using the muscles that you’re targeting. Any questions on those?

Anteater. The trainers that scored are very happy that I’m putting this in there because they just love this to death. And it’s a kind of tricky to do it right? Good job. Go down. You want to reach as far back as you can. Later now I was touching far back to my heel. The courses will take a while. There’s a big learning curve. But there’s lot going on there with stability in the hip. It’s very good for your glutes, your quads, your back and it’s very functional and its obviously opposite hand going to the opposite foot, all the way around to the back side.

Sure… And if you wanted to you can add weight to that hand. It makes a little difficult that the raise is the center of gravity there and makes it a little more difficult as I said.

They just love that functional. Anytime you put on functional, they just love it and it wasn’t like I wasn’t going to put it in there. But he asked me, “There’s like seven exercises are you doing these exert. What about the silly scorpion. I didn’t see the silly scorpion today.” I’m like, “That’s Wednesday, Dale. We’ll get to it buddy.” So yes, they’re just excited about it. They love those. I don’t know if it… because I haven’t seen any studies. But it definitely helps in making sure that there aren’t a lot of weak links in their body so that you can use all the strength they have.

Inch worm, another on that they love and I think it’s very important. Okay, he didn’t tell me he’d started right away.

So now my legs are straight, you walk it out. Notice that I didn’t let my hips drop. There wasn’t a huge bending my lower back. You want to go about that speed. Don’t let the kids rush because there’s a bunch going on there making sure that your core is strong.

And if they can’t touch the ground without bending their knees, that’s fine. Just tell them to bend them as soon as they can. And this will help them get to the point where they can touch the ground without bending their knees.

Burpees. So you just go down, kick the legs back. You come back. And I always make sure they jump and I also make sure that they jump at a streamline. It really, I think it helps them so that when their in the 500, with 200 to go, they don’t even have to think about it. Because coach, they’ve already made them do it so many times in practice.

You can put a push up in there. If you’d like, next when we have is worth a twist. They’re probably a little steeper learning curve here. So you go down and you kick out the bottom leg in front of you. And if I had to walk him through a couple of times, I don’t think there’s a lot of practice or something like that. At least around us, it was very difficult. It took us days to get the kids to do this.

So go really slowly, but if they can’t do this, I think that there’s definitely going to be something lacking when their timing their kicks with their stroke. So I think it’s worth the time to teach this. I wouldn’t take like a half hour, you know, five minutes at a time.

Okay so you go down like you did the burpee, and instead of your legs being, you know right arm is on the right side and I’m sorry. Right leg is on the right side, left leg left side. I would kick out … sure you can’t see. I would kick out my lower leg when I kick back like you’d be like the push up pose and the other on. And then I have to jump it back up there, even though I’m on my side so a little more difficult, little different work with the abs, more functional.

[audience member]: When they kick the side; both feet are on top of that right foot…

[LS]: No, they’re separated.

[audience member]: When you do it you go to the left side. And you’re left foot on top of that right foot.

[LS]: No, they’re separated.

[audience member]: So what your doing is just bring that under.

[LS]:: Bring it under? Yes, and I’d have the other on go back. Sorry, the need thing was that those embedded. The bad thing is they’re not as nice videos. So, I’d like to say this is me with hair. But it isn’t. I’d like to say that I have hair but I don’t.

Okay, very important. I’m sure a lot of magazines and stuff that you have the elbow bent. If you’re going to have kids to partner stretches. Make sure that the hands don’t come way back because it really puts the shoulder in a bad position. We’re basically along same plane here.

Also it takes a lot of pressure in that bicep.

Lets, I think, did we do this? No. We haven’t got levers. We’re still in ground. There’s a lot more to come. Very important with everything we do with the pull ups and the stuff that you have with lat exercise. So I’m just grabbing something and leaning back and as you pull that up, it stretches in here.

That’s not me either. So the pose, the most important thing here is what he’s doing with his upper arms, to stretch those muscles between the shoulder blades. So let’s all do it here, what the heck, while we’re all awake up.

Cross those arms. Let’s go with the right arm under the left. So when I get articulate. Now bring your right palm to your nose. Got to take a video of this right now. Now, arms together and both palms towards your nose. You kind of move up and around here. You feel that separation in there? So your thumbs are towards you.

Okay now, everybody clap. Everybody clap. No I’m just kidding. [Clap] This is excellent for the legs as well and the hips. But I didn’t know what you think, that that what he’s doing with the legs has that much to do with the back.

And if you’re doing this one thing you want to notice you’re doing the whole garudasana that the bottom arm and the top leg both cross.

So they’re close together. See that? You won’t have the right arm on top and the left arm on top. It’d be. It’s the opposite.

Anybody does brain gym? This is an excellent brain gym. Anybody who done brain gym before?

Thank you. I’m like, “Alright we got to.” But very excellent brain gym. Sometimes I thought brain gym was a recreation of Yoga. That again is not me. I do not have her phone number.

This is Prasarita Padottanasana C and stretching out the deltoids here, obviously stretching out the hams strings and the adductors, so very excellent exercise dude because you’re doing many things at once.

However, if they’re really inflexible on the shoulders then they’re not going to be able to allow gravity to help them on this. So if they can’t get their hands off their back, you’re going to have to do it on a partner exercise and I recommend that you do that at the elbows. Now, if the hands – because it’s hard on the elbows. Especially the stronger they are.

It’s going to have more stress on the elbows.

Yes. Another thing that’s impressive is our backwards straight, very flexible person there. Okay, this one is really excellent for your quads. I don’t think I would have any injuries in cross country if someone would have taught me pigeon pose which is what it’s known as. So I have my foot up here towards the opposite hip and then I’d bend the knee. You want the belly button pointed forward. Don’t have them pointed to the side. You can use either hands or both hands. But you’ll definitely feel that in you hip flexors and your quads.

I don’t want to say same line. Their body only does what it’s going to do and you don’t have to tell them it has to be on the same line. You tell them to bring that right foot forward after you know like maybe they are in a quadruped pose like hands and knees. And when you’re trying to bring that right foot forward towards the opposite hands that will set him up.

I wouldn’t articulate a wear like the diagonal that we all need to do that. If you type in pigeon pose and Google you will come up with a bunch of different pictures. We have more room I’d make you all do it.

So, okay. Hips the same one just haven’t grabbed my foot. Actually I thought I put this one in front of it but I’d like 100 slides here. This one is pigeon’s as well.

They would just call it pigeon and they would say inhale back but I call it awakened pigeon but if you typed in the Google it won’t come up. I don’t want to tell you that’s the exact name.

Believe kapotasana, I’m sure that does not matter to you is the Sanskrit name. This one – so I’m sitting on my foot and my leg up on top of the other knee and I lower myself down; now why don’t we try this like seated, everybody just cross one leg over and without smashing your head into the chair in front of you. Just want the ankle on top of the thigh.

Now lower your head down to the foot that’s up. There go Danna come on outside. Do you feel that in your glutes? It’s even better when you’re sitting on the foot.

We haven’t even gotten to like the other stuff. I’m sorry but I’ll stay her if you want me to keep on showing videos because I don’t think anybody is after me.

Hip adductors this one is called baddha konasana. Somebody calls butterfly or Buddha. That’s not me no phone number. I’m not that flexible. Look at her back is like totally straight. It’s pretty impressive.

This one’s called downward facing dog or Adho Mukha Svanasana really good also for the calves here, stretching up the calves. You want to make sure that they have their fingers nice and wide so that their using their forms otherwise wrist will start to bother.

There’s so many yoga stunts loots out there and I couldn’t go over them because it would take three hours to teach to you correctly. (Yes?)

[audience member]: Do you feel that type of stretching is better before a warm workout?

[LS]: Definitely after. If you do hard stretching before you do some sort of physical exercise. The muscles are completely different from your body and they are not taught to be for work. You’ve taught them hey just sit there, chill and relax.

And my – like one of the guys who taught me hand to hand covet; he said, what you’re doing is you’re telling your body that – well you’re not – you are not able to tell your body how long every joint is anymore because it’s completely different. When you stretch it out, so there’s a really good chance you get injury yourself. Never do it with sprinting. Never do any static stretch in sprinting. Generally what they’ll do is range of motion exercises.

You’ll see that felts does it although, you’re not supposed to do it with straight arms. Range of motions exert with a moving getting blood in there is used to developing range in motion but static stretching, don’t that before. You want to do that after just to try and get those muscles longer, get some more blood in there and improve the range of motion but the time is not right before to improve the range of motion; just try to get back to where it supposed to be. Okay bench, you got calf raises which I’m sure many of you have seen before. Bulgarian squats…we’re running out of time, but this one’s really good. I think the step-ups and walking step-ups are good as well. You know, feel free to stay or leave. I’ll stay here and show all of them. I was trying to make sure I have more content that I need. Oh, I’m so glad they came up so quickly. Alright, I bike a lot. I’m a competitive cyclist and one of my friends thought me this. Bulgarian squats and I don’t know why it’s jumping.

Just point it away on the top of your foot. If you really want to make it more difficult and you have access to a rope or rings, you put the foot in the rope and now it’s like crazy balance, but again, look how far my feet are. When you first teach, the kids won’t have their feet anywhere near or far enough away and their knees will go way over their toes. You want the knees to stay behind their toes. When you draw a line up here, the knee can’t go beyond there. Very functional and you can do it. I mean, I’ve seen guys do it, 250 pounds, in the video. None of these guys would cost me but on their shoulder going down a Bulgarian squats and it’s pretty impressive. But it’s really good for…you know, I think how your kids pushing off the blocks especially if they’re doing a track start so…

Sure, yeah. Bench tips, I’m sure you’ve all seen this before. There are some variations on it though. You can lift up on leg. If you really want to be brutal, you could have a kid do a plank pose and then their feet up on…the kid doing plank pose. You got kids and they just switch back and forth. Bench step-ups, it’s important that they come down with the same leg and then they switch. If they don’t, then they end up kind of pushing off the bottom foot. They don’t get a full range of motion and it’s really easy to cheat. So have them go up and down with the same leg holding the load and then switch up and down. Just have them go back and forth.

Step-ups. This one, you got to go real slow so they don’t do what I just said you don’t want then to do, they step all the way down. I’ve actually had them…I wouldn’t do it on the deck where they jump off every time they come up on the top and reach up but safety is important concern. I would do that more towards the end. I generally hold my explosive stuff, plyometrics stuff until…right before taper. Ladder, rows…oops, let’s get them all go in here. So this is just if you’re using a ladder. This is a main staple of our Dryland Program. Question?

[audience member]: Can you tell us what age kids do you work with?

[LS]: High school.

You might not want to have the one-arm push-ups with the clap with the ten-year-old, although that would be really impressive. Well we got gymnast and stuff that can do anything like that.

Well, the way you’ve make this easier…well the higher their body is, the greater the angle, the easier it is. So you could have like range or something to raise it up or you could have their feet maybe…you know, you just have to lower the feet and raise the shoulders and it’s much easier but this is one of the main things we do to stabilize the shoulders. It really helps us out.

I wouldn’t have the highest level ones, no. And I try to keep it fun, you know, cranking up Burpees might…kid may not want to come back, “I don’t want to do Burpees. I don’t want to come back to Dryland anymore.” Doing some of them would be good. Yes?

[audience member]: What if you’re doing this in the middle of a spoon workout and the ladder gets wet. How slippery does that get if you’re doing this?

[LS]: That was…we were doing it actually during a swim workout on Wednesday, there are no problems. I don’t know. I’ve done it. Yeah, we’re up and switch and then another one is where you’re doing a one-arm on. Okay, I don’t do it with the clap. That could hurt if you miss. All I do…if you stick around, I do-do…you can’t do it like pull-ups wit the claps, chins-up with the clap. There are lots of new things you can do with the pull-up bar. So now, I just do a crunchy and I do a pull-up. Generally, if a kid gets in late, I’ll tell them to do something like this. Do 50 of them with the crunchy.

It depends on the time in a year. If it’s more of the endurance time in the beginning, that would be more. Again, if I raise the feet up on someone’s back or a chair, it’s much more difficult and, I mean, you’d be hard to press to get a kid to do 20. I mean, they would be really strong do to 20 with their feet up as high as their hands, maybe 12 or 10 and this is just…we can surpass this unless you really want to. It’s just me doing one with a, you know, like just one hand. Do you want me to show it? Okay.

The new thing about this is you can have one on each side. So if you’ll add so many ladders. If we have six ladders, 12 kids could be doing that. However, they’d all have to be able to do that so not always that likely. And I’m just doing lat stretch on the ladder. So I’ll just grab it and lean back and stretch all my lat which are very important. Otherwise, you’ll start loosing your range of motion. They won’t be able to get as much distance per stroke. This one is very important. So I go behind my back, I grab the ladder and then I lean. I turn my head to the opposite side because…especially when we start doing jumping plyometrics until all traps hurt. They’re like, “How do you stretch this?” And this is like about the only way you can do it.

I would recommend that they have their mom or dad just massage their shoulders and it’s going to hurt for a couple of weeks until their body gets use to it. Diving board, doing chins-rows, wide push-ups, and wide rows on the board. Notice that I move myself out of the way of things that can bump my knees. It makes the kids less likely to do it if they’re going to be hurting something. Kids are stressed enough doing rows. If you want to keep the kids swimming, you got to keep those shoulder blades stable and I’ll be talking a lot more about that in Shoulders 101 tomorrow.

Of course the wider you go the more chest it is. The closer you go, the more triceps it is and that’s pretty darn widely done our board. Wide rows, just doing the same thing but they’re wider and now I’m going to be using a little more rear deltoid than trapezius than I did when they’re closer and a little more arm. Pull-up bar, fun things you can do with the pull-up bar. This year for me was the summer of the pull-up bar. I just did tons and tons of pull-ups for myself. It should be coming up anytime now. Many of these things you could see, like I’m sure, on YouTube and stuff. There are people a lot stronger than I am. So if they can’t do pull-ups, you haven’t do pull-up jumps. They jump, do the pull-up. If they’re not, if they’re a little shorter then you can put one of those thick bumper plates which are like this underneath them.

I wouldn’t put like a regular plate because a lot of them, they’ve been uneven footing and they could sprain ankle but our bumper plates like for Olympic lifts where they’re going to drop the weight after they do a clean or something, jumping up and down, that’s really good just make sure whenever they’re jumping off is secure. Chins…I mean, I’m just doing chins. We’re going to rid of this one. Slow then fast, so you do slow and then you come up, you them fast. Do you want to see this one or? Okay. Commandos; not everybody knows what commandos are. So I’m grabbing, you go up one side then the other.

[audience member]: Do you have switch every time?

[LS]: Yeah, every time. You make sure you do even number sets so that they get to work each one. I don’t know why it’s not coming up. Okay, so what I’m doing here is I bring my legs all the way back over my head. I’m holding on the bars. My legs are right here and I’m pulling. It doesn’t have quite as much range of motion but if you don’t have any area to do it and you want to work on that because I think that those are like the most important thing we can work on. Now this one is more difficult. The legs are vertical so the other one, the legs were right over your head, right here. Now, the legs are going up the wall. I mean you need to get tons of these.

That’s pretty darn good so…this one’s really neat. They are a little more explosive. They pull and reach. Pull and reach just like we’re doing with the rows or a jumpy kangaroo. So one arm, chin-up here…so you see there are some better ones coming up here. We’re getting the corn cobs. You definitely want to switch with that. Pull-ups with the clap, these are not as difficult as you might think. The kid can do 10 or 20 pull-ups. They should be able to do a couple with the clap. Alternating grips so…if you’re good, you can switch in the middle. I don’t have a video of that where you can come up and you switch, not easy.

Chins with the clap, this is pretty darn difficult because, for some reason, your hands don’t want to do that very quickly. This would be at the end of the season. You want to be explosive. I was doing it each one of those times, not that it matters but…corn cobs. Have you ever heard of corn cobs? Go up, you go to the right, you go to the left, you go to the middle, and you go down. Well we were very lucky that we have eight Olympic racks and the front it, all of those is a pull-up bar. This was just one off to the side because the football players were in there lifting so this one’s like from the ‘50s. I don’t really like this one because the bar is really thin. I like it when the bar is a little thicker.

[audience member]: Is this something we probably can do ourselves?

[LS]: Yeah, they’re there to explain. You know, the pull-ups are becoming vogue lately. You know, they are the ones in the door gyms and everything. Many of these of exercises could be done with the rope. You just pull it up maybe not the explosive ones, you know, they’ll go flying, etc. You can definitely do the corn cobs even on the diving board and not, you know, they dive at the diving board, you come up so I figure you didn’t want to see that twice so I put it here. Maybe I should’ve pulled the…put the pull-up bars sooner. This one is pretty tough but the last one is a very strong abs. So it’s a pull-up, push-up. There’s a power-up so I’m going to go all the way up on top of my hands. A lot of people do this with rings because they get tired. It’s more likely I favor one side and that’s about it for today. And you really…you know, your kids just can do a ton of pull-ups. If you want to improve them, you can go to this. Yes?

[audience member]: On your dryland, do you do it after they swim or before they swim?

[LS]: We do it after we swim. We’re really driven by facilities and, you know, we want the kids be able to get home and, etc. We used to have Dryland where the JV girls would go before they swim and then the varsity girls would go after they swim, so like when one was in the pool and one was doing it and I didn’t hear any complaints about it either way. You just got to make sure you stretch…you just got to make sure you stretch out after you lift.

[audience member]: So the swim coach maybe lessen the swimming that day when you know that you got to have the Dryland?

[LS]: No. It’s important to know that…like he and I are very…we talk a lot and I mean, I’m there on deck with him and if they are too cashed, then I do a different body part, but generally, you want to keep the energy system the same so…

Not as much legs unless, I mean, if their legs are okay and they’re used to it, if I think that it’s going to hurt him. That’s the number one thing, do no harm. But if I think it’s going to him, I talk to him and I see him kind of failing a little bit, then I switch it off. You have to be fluid, you know obviously, what they do in the water is more important. I am also you know…I do coach swimming. I’m not just in a weigh room all day so…so that would be one of the major things besides straightening my forearms.

It helps me in my pull-ups. It helps…a lot of people is doing it with weight because if you are always doing the same then it’s difficult to improve because you need to shock the body. It would be best if they straighten their elbow but I’ve been told not to which I make at the end here to try and get the last ones I don’t. I got in a bike accident and my elbow is really loosens the right side and it lock up. So right here, my doctor would be very upset with me that I lie on my legs and my arms go straight. So that’s just the chin up with 55 pounds. Okay. Just to kind of show you like what kids can do. So here’s the different core exercises which I got when I was working with the pull alters. So yeah, thank you very much. If you have any questions, come up and ask. Thanks for staying.

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