At-Home Dryland
13 exercises from the GoMotion library, 12 currently playable here.
Train safely
Use an open space, keep a parent or guardian informed, move at your own pace, and never push through pain. Stop and speak with a medical professional when something hurts.
The original Breakers guidance primarily recommends the mobility and core work for Age Group 1, White, and Blue with adult supervision. Age Group 2 and 8 & Under swimmers should speak with their coach first. The strong-legs series is for ages 13 and older.
Mobility
Move slowly and stay inside a comfortable range of motion.
Shoulder warm-up
Use this before strength work or as a stand-alone shoulder routine.
Core
Keep every repetition controlled and stop before form breaks down.
At-home strong legs
Ages 13+Four roughly 12-minute IDPT sessions. Begin with body weight or light resistance and reduce repetitions while learning the movements.
Yoga for swimmers
Read the supplemental SwimSwam guide to four foundational yoga poses for swimmers.
These third-party videos were not produced by the Ridgewood YMCA or the Breakers, and are provided for demonstration only. View the original GoMotion resource.