2016 ASCA World Clinic: Keenan Robinson – Dryland for Age Group Athletes 

The discussion focused on dryland training for age group athletes, emphasizing practical, applicable methods. The speaker highlighted his background in athletic training and sports healthcare, and acknowledged mentors like Bob Bowman and Eric Posgay. The North Baltimore Aquatic Club's philosophy stresses robustness, durability, and long-term development. The program includes isometric exercises, bodyweight strength training, and specific drills to enhance movement patterns. Metrics like 20 reps for muscular endurance and 60 seconds for isometric holds were discussed. The speaker also underscored the importance of proper technique and progression to prevent injuries and ensure effective dryland training. The discussion focused on the tier system by Joe Ken for dryland training in larger club programs. Session L emphasizes lower extremity exercises, particularly the front squat, while Session T targets total body strength. The program includes core and jumping exercises on Mondays and Wednesdays, and quality sessions on Fridays and Saturdays. The speaker highlighted the importance of proper exercise selection and progression, emphasizing the need for stability and movement patterns to prevent injuries. Specific exercises like med ball activities, battle ropes, and TRX were discussed for different age groups, with a focus on explosive movements and spinal integrity. The discussion focused on resources for dryland training for age group athletes. Speaker 1 recommended various books and websites, including Eric Cressy's shoulder realm and Dr. Dave Salo's book on dryland training. They emphasized the importance of anatomical knowledge, citing Eve McLeod's "Sum Anatomy." For collegiate and university settings, they suggested reaching out to Cal Caitz at the University of Minnesota. The conversation also covered season planning, highlighting the progression from general athletic movement to strength and explosiveness. Speaker 1 advised against bulking exercises for younger swimmers, recommending flexibility and body movement exercises instead.