Dynamic D'Evelyn 13

Warm-up is an essential part of training for peak performance, but can be unpredictable depending on a meet or pool set-up.

We will start every practice and meet warm-up with a Dynamic D'Evelyn 7, which is 7 minutes of dynamic stretching, muscle activation, and core engagement (:50 on / :10 off).  These 7 exercises are geared towards swimming / diving and do not require any equipment.  Please be prepared to be on and off the ground.  Seniors should lead if the coach is occupied.

1.) 4 x Criss Cross Hops + 4 x Moguls

2.) Spinal Medley (2x Snake, 4x Twist, 4x Streamline Bend, 4x Deep Squat + Windmill Rotation

3.) Girls: Tower of Power to Down Dog (1-leg dog later in season) or Boys: Yoga Roll 

4.) Alternate Forward Fold + Deep Squat (alternate toe/knee orientation in and out)

5.) Step-out Lateral Lunge (Slide Lateral Lunge if space is limited at meets)

6.) Plank + Deep Plunge + 2x Windmill Rotation then switch sides

7.) Back Bridge with Overhead Reach

If you miss the Dynamic D'Evelyn 7 due to tardiness, you may be required to make it up at the end of practice with an additional 10 burpee penalty for every 5 minutes you are late.  You should always GroupMe message Coach Linh with unforeseen circumstances.

Each practice will have an additional 6min of dryland :50 ON / :10 OFF after the first 7 activities of the Dynamic D'Evelyn 7 warm-up.  These 6 activities will change throughout the season.

Here are some sample sessions from past seasons:

November & Feb Session #1:

November/December & March Session #2:

December & March Session #3:

January & March/April Session #4:

January & April Session #5:

January/February & April/May Session #6: