Dry-land training is an integral part of a competitive swimming program. Stingrays has developed a progressive (Total Team) dry-land program supplementary to our pool training.

To maximize swimming performance, the swimmer must develop and maintain fundamental movement skills to survive today’s competitive arena. We have recognized that such basic skills, athletic abilities, and physical literacy of prospective student-athletes are usually lacking. In Stingrays, we adjust our philosophy, practices, and programs to combat this.

Stingrays’ dry-land program is an 8-18 Process - a progressive plan to develop the whole athlete from the moment they join our program to their departure as an adult and move onto college sport. We aim to build the most robust injury-free swimming athlete through a systematic, sequential, and progressive development of all physical capabilities.

The goals of our program are to allow swimmers to become Bullet Proof (Prevent Injury) and to prepare them to meet the demands of all swimming strokes. Our swimmers will learn to understand and apply linkage and connection from land to pool and achieve mastery of each step/level before moving to the next step. 

In addition to improving a swimmer’s athleticism and performances in the pool, dry-land training also offers many intangible benefits, such as improved concentration, body awareness, and self-image, and reinforcement in mental discipline and work ethic.

Please click on this chart for more details on our 8-18 Process.