J.O. Entries Due
All entries for Junior Olympics are due by Friday, Mar. 12th @ 12:00PM.
Splash Party
Mark your calendar!! End of Short Course Splash Party: Saturday, Apr. 24th, 7:00PM-11:00PM @ YMCA pool. Details to follow.
Join Lone Star
Be a part of the fun! Join Lone Star Aquatic Club. View details >>
Join Email Group
To get last minute changes to schedules and upcoming events, join our email group. >>
Time Standards
Useful Links
Tips from Our Coaches
Faster Turns
Oct 13, 2008
The ability for a swimmer to turn faster, whether it be an open turn or a flip turn, is largely placed on his
or her core strength. Think about it: you are trying to change directions as fast as possible, so having a weak
or imbalanced core can really hinder your performance. Developing core strength takes time and practice. So try
the following exercises in progression, and you will be getting off those walls faster in no time.
Try these three progressive exercises:
Jump Tuck: Stand on both feet and jump in the air as high as possible while tucking your legs as much as
you can. Perform 3 sets of 5 at a minute rest.
Hanging Knee Raises: Hang, with your arms extended, and lift your knees until your thighs are parallel
with the ground. Lower your legs slowly as you breathe. If done properly, this exercise will really help develop
proper alignment as well as core strength.
Jump Tuck with a Medicine Ball: Excellent for developing core explosiveness and reaction time. Perform
a jump tuck (described above) with a 4 to 12-pound ball between your feet. As you jump with ball between your
feet, try to release it in mid air and catch it with your hands.
Lone Star Showdown
Oct 12, 2008
40 burpees
5 push-ups
30 Trunk twist with torndao ball
10 push-ups
20 atomic sit-ups
15 push-ups
10 lung jumps
20 push-ups
20 pull-ups
Lower Body Circuit
Sep 01, 2008
Your hips carry more weight than any other joint in the human body. More so for men than women, since men
are built with a bigger torso. However, the anatomical differences allow women to deliver more proportional
power as compared to their male counterparts.
Try the following circuit before you go to bed.
- Get down on all fours - Hands and feet.
- Bear crawl as fast as you can for 6-8 seconds.
- Get down on you hands and knees and bring your right knee up to your chest.
- Create 10 inward circles with you right knee tucked.
- Extend that same leg and perform 10 more circles.
- Repeat the circuit again using the opposite leg.
Follow that with a 30 second sit and reach. You'll sleep like a King.... Or Queen
Use those calves:
Our calves are a very important muscle to utilize while swimming. However, developing calves can be one
of the hardest things to do. The trick is to develop the muscles that work with calvess (synergist).
Try this one:
- Take of your shoes and sock and stand in a sand pit.
- Grab as much sand with your toes as you can and hold it for 5 seconds.
- Alternate feet every 30-60 seconds.
- Don't have sand? Pull grass, it will help keep the yard trim and your parents happy!!
Strong and Efficient Core
Jul 01, 2008
Maintaining a strong and efficient core is essential when it comes to swimming competitively. When
I say core, I am not keeping that exclusive to the abdominal area, but rather the major muscles that
help to support the abdominal area (i.e Legs, shoulders, chest). In order to strengthen these areas,
while maximizing your efficiency in the water, you have to train these muscles in the same range of
motion as you would while swimming. Here are several exercises we will use this summer:
Ball Slams
While keeping you arms extended, raise a medicine ball over your head, jump as high as you can and
slam it to the ground as hard as possible. Repeat for 20 reps.
Rope a Dope
Attach an Accelerator to your chest and bear crawl as far as possible. Return with a reverse lung.
Repeat for 8 reps.
Super Flutters
While lying hold a 10lb weight above your head while you flutter kick for 15 seconds. While still
holding the weight, extend it behind you head for another 15 seconds. Repeat for 2 min.
Jump Rope 3 min
20 Push-ups
Rainbows
Hold a medicine ball above you head while laying on the ground. Lift your legs, together, and make
a rainbow motion as you raise and lower your legs while going side to side.