PVC Physical Strategy 1

PVC Physical Strategy 1

Olympic Coach Nick Baker personally selected this physical strategy for you to enhance your swimming performance. Repeat each test once a week for four weeks and send in your results weekly. 

Long Jump Test

Instructions:

• This test measures explosive leg power essential for quicker starts and turns.
• Stand with your feet shoulder-width apart on the ground with your knees slightly bent.
• Swing your straight arms backward then forward in an aggressive manner.
• As your arms swing forward, jump ahead as far as possible, landing on both feet.
• For accuracy, repeat multiple times. 

Women’s Long Jump Standards

• Double Diamond = 6.7 Feet or More
• Diamond = 6.3 to 6.6 Feet
• Platinum = 5.11 to 6.2 Feet
• Gold = 5.7 to 5.10 Feet
• Silver = 5.3 to 5.6 Feet
• Bronze = 4.7 to 5.2 Feet
• We Need to Talk = 4.6 Feet or Less

Men’s Long Jump Standards

• Double Diamond = 8.3 Feet or More
• Diamond = 7.11 to 8.2 Feet
• Platinum = 7.7 to 7.10 Feet
• Gold = 7.3 to 7.6 Feet
• Silver = 6.11 to 7.2 Feet
• Bronze = 6.3 to 6.10 Feet
• We Need to Talk = 6.2 Feet or Less

Push Up Test

Instructions:

• This test measures upper body strength and endurance essential for fast swimming.
• Do not move faster than proper technique permits.
• Assume a face-down plank position with your hands and feet on the ground.
• Place your hands shoulder-width apart and spread your feet slightly apart.
• Place your head in a neutral position with your eyes facing downward.
• Make your body as rigid as possible.
• Flex your elbows lowering your chest to “fist height,” then return to the starting position.
• Maintain constant breathing throughout.
• Continue for one minute.

Women’s Push Up Standards

• Double Diamond = 36 or More
• Diamond = 30 to 35
• Platinum = 24 to 29
• Gold = 18 to 23
• Silver = 12 to 17
• Bronze = 6 to 11
• We Need to Talk = 5 or Less

Men’s Push Up Standards

• Double Diamond = 57 or More
• Diamond = 51 to 56
• Platinum = 45 to 50
• Gold = 39 to 44
• Silver = 33 to 38
• Bronze = 27 to 32
• We Need to Talk = 26 or Less

Curl Up Test

Instructions:

• This test measures core strength and endurance essential for quicker starts and turns, and faster swimming. 
• Do not move faster than proper technique permits.
• Lie face up on the ground with your knees bent approximately 90 degrees and your feet flat on the ground.
• Rest the palm of your hands on your thighs. 
• Squeeze your stomach and lower back while sliding your hands to the top of your knee caps. 
• Do not jerk your head, neck, or shoulders forward. 
• Keep the base of your lower back on the ground. 
• Return to the starting position in a controlled movent and repeat.
• Maintain constant breathing throughout.
• Continue for one minute.

Women’s Curl Up Standards

• Double Diamond = 44 or More
• Diamond = 38 to 43
• Platinum = 34 to 37
• Gold = 28 to 33
• Silver = 22 to 27
• Bronze = 16 to 21
• We Need to Talk = 15 or Less

Men’s Curl Up Standards

• Double Diamond = 50 or More
• Diamond = 44 to 49
• Platinum = 38 to 43
• Gold = 32 to 37
• S = 26 to 31
• B = 20 to 25
• We Need to Talk = 19 or Less

Squat Test

Instructions:

• This test measures lower body strength and endurance essential for quicker starts and turns.
• Do not move faster than proper technique permits. 
• Stand tall in front of a real or “pretend” chair facing away from the chair. 
• Place your feet shoulder-width apart.
• Place your hands on your hips.
• Flex your knees, squat down, lightly touching your butt to the chair.
• Return to the starting position. 
• Your knees must bend 90 degrees each time. 
• Maintain constant breathing throughout.
• Continue for one minute.

Women’s Squat Standards

• Double Diamond = 43 or More
• Diamond = 38 to 42
• Platinum = 33 to 37
• Gold = 28 to 32 
• Silver = 23 to 27
• Bronze = 18 to 22
• We Need to Talk = 17 or Less

Men’s Squat Standards

• Double Diamond = 49 or More
• Diamond – 44 to 48
• Platinum = 39 to 43
• Gold = 34 to 38
• Silver = 29 to 33
• Bronze = 24 to 28
• We Need to Talk = 23 or Less