The ‘daily dryland’ -week 3 and news from USA Swimming

By Reach for the Wall Staff

Since the announcement of closures of area facilities, many on March 13, others on March 16, the swimming community has scrambled for ways to stay engaged and active. This past Friday, USA Swimming announced that they have expanded the liability coverage for USA Swimming certified coaches to conduct ‘virtual’ dryland workouts. This means your coach/club team can offer online instruction as long as participants are USA Swimming members and the coaches/instruction session(s) meet the criteria explained in the communication below:

” To our USA Swimming Member Clubs:

Our staff continues to work with our insurer on covered activities, and they have agreed to provide insurance for the following covered remote dryland activity. 

Policy Purpose: The USA Swimming Operational Risk Team has advocated for accommodations relative to Dry Land training to help club leadership and coaches maintain training regimens during periods of public facility closure. The key modification to the program is the addition of virtual dryland training included in the definition of ‘Covered Activities’ under the participant accident insurance program. 

Insurance applicability: The updated verbiage going into effect reads as follows (Bolding added for emphasis): 

USA SWIMMING

Covered activities include Virtual dryland training/instruction under the direct supervision of a USA Swimming member coach. The training must involve live online streaming/real-time instruction or training via the internet. The instructor should be able to communicate visually and verbally with the participants at all times during instruction. Coverage does not extend to recorded videos/sessions where there is no live or real-time interaction, and the recordings are accessible by someone other than your clients/members. 

Required Protocol:

  • Members: Only registered USA Swimming members may participate in the training
  • Supervision ratio: The Coach/Instructor to athlete ratio shall be no greater than 1:8 (1 coach per 8 athletes)
  • Recommended exercise: Training shall consist primarily of body weight or light resistance exercises
  • Spatial limitations: Coach shall ensure the athlete is in an open space free from obstruction prior to training.
  • Content: All content must be professional in nature.
  • Timing of training: All video training must take place between the hours of 8:00 am – 8:00 pm and may not take place on a social media platform. (You may use Zoom, Google, Skype, etc.)
  • Parent/3rd party Adult involvement: If there is only one minor athlete and coach conducting the training, the minor’s legal guardian must be present and able to observe the training and video.
    • For any group setting, at least one other adult, in addition to the coach, must be present and able to view the video activity during the training session.
    • The parents should sign a release for at home dryland training.”

This communication was also provided by PVS in a ‘Flash Mail’ as well as on their website.

We will continue to provide resources for suggested dryland activities (without direct coach supervision) and other live events, so you have fewer excuses to stay engaged. Last week, many of us at Reach for the Wall attended the free webinars offered by Fitter and Faster as well as CG Sports Management. We were delighted to see so many names of swimmers (both young and old) from PVS scroll by in the comments sections. Please take advantage of these offerings, it is unprecedented to have the opportunity to interact directly with these titans in swimming, coaching and motivational speaking.

Today’s Free sessions:

Motivation Monday hosted by Josh Davis” 2:00-3:00pm EST.

Today’s Suggested dryland workout:

Today’s contribution comes from Doug Markoff. Doug is the NDG coach at RMSC Germantown, if you don’t know Doug, here’s a snippet from his bio:

“I love this sport and I love coaching. RMSC is like a family to me. I’m coaching alongside teammates of mine and those who coached me. What could be better than that? I’ve been coaching with RMSC since 2005. I have coached for RMSC at every level in the program, from Mini’s all the way up to assisting with the NTG’s. This sport builds on fundamentals from 1 level to the next and having had my feet in all of it has allowed me to gain a broad perspective on the evolution of a swimmer that I feel has been immensely helpful in my own evolution as a coach.

Since starting with RMSC I have had the Opportunity to coach 6 US National Teams; 3 Pan American Maccabi Games and 3 World Maccabiah Games in Israel. The World Games are the 3rd largest International Sports Festival on the Planet with more than 10,000 participants representing almost 90 Countries in Olympic Style competition. These opportunities have allowed me to coach and interact with 4 legendary US Olympians, World Record holders, multitudes of Olympic Trial Qualifiers, US Open Qualifiers, US National Team Members, NCAA Qualifiers and Champions as well as some incredibly brilliant coaches from all around the world.”

Warm up:

  • 100 crunches
  • 100 right over left crunches
  • 100 left over right crunches
  • Regular jumping jacks 1:00
  • Rest :15
  • Front to back jumping jacks 1:00
  • Rest :30
  • Regular jumping jacks 1:00
  • Rest :15
  • Front to back jumping jacks 1:00

Main Set: Repeat this cycle 3x

  • Squats 1:00
  • Rest :15
  • Alternating Lunges 1:00
  • Rest :15
  • Burpees 1:00
  • Rest :15
  • Mountain Climbers 1:00
  • Rest :15
  • 10 push ups
  • Rest :15
  • High Planks :30 seconds
  • Rest :15
  • Low planks :30 seconds
  • Rest :15
  • 10 leg lifts
  • Rest 1:00

Warm down: 

  • 100 crunches
  • 100 right over left crunches
  • 100 left over right crunches

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