DRYLAND TRAINING FOR COMPETITIVE ATHLETES
Build Stronger Athletes. Improve Performance. Reduce Injury Risk.
Designed exclusively for Marlins Swim Team, Marlins Diving Club, and Greenwich Aquatics Water Polo athletes, our Dryland Training program combines sport-specific strength and conditioning with expert coaching to help athletes perform at their highest level—in and out of the water.
WHY DRYLAND MATTERS
Success in the pool starts long before an athlete enters the water.
Dryland training develops the strength, mobility, stability, coordination, and body awareness that competitive swimmers, divers, and water polo players need to perform at their best. Our age-appropriate training helps athletes become stronger, move more efficiently, reduce their risk of injury, and build confidence that carries into every practice and competition.
WHY DRYLAND AT THE YMCA?
Instead of generic gym workouts, every session is designed specifically for competitive aquatic athletes.
- Designed specifically for Marlins Swim, Marlins Diving, and Greenwich Aquatics athletes
- Strength coaches collaborate with sport coaches
- Sessions scheduled around existing practices
- Age-appropriate programming for every stage of development
- Progress tracking throughout the season
- Safe instruction emphasizing proper technique before adding weight
BUILT FOR YOUR SPORT
SWIMMING
Build power, endurance, and efficiency through exercises that improve starts, turns, stroke mechanics, and overall strength.
DIVING
Develop explosive power, flexibility, stability, and body control for more consistent and technically sound dives.
WATER POLO
Increase strength, speed, endurance, mobility, and explosive power to elevate performance on both offense and defense.
LONG-TERM ATHLETE DEVELOPMENT
Our goal isn't simply to make athletes stronger. We help young athletes understand how their bodies move, why certain exercises matter, and how strength training translates into better performance in the water.
Athletes learn proper movement patterns first before progressing into more advanced strength and conditioning, creating habits that support lifelong athletic success.
DRYLAND TRAINING SCHEDULE
Sessions meet immediately before or after team practice for maximum convenience.
MARLINS SWIM DRYLAND SCHEDULE
- Swim S1/S2: Tues & Thurs; 5:15 PM – 6:15 PM
- Swim J1: Mon & Wed; 4:00 PM – 5:00 PM
MARLINS DIVE DRYLAND SCHEDULE
- Dive JO1 (formerly JOA): Mon & Wed; 6:00 PM – 7:00 PM
- Dive JO2 (formerly JOC): Tues & Thurs; 5:45 PM – 6:45 PM
GREENWICH AQUATICS WATER POLO DRYLAND SCHEDULE
- WP 12U Boys: Mon & Wed; 4:00 PM – 5:00 PM
- WP 12U Girls: Tues & Thurs; 4:00 PM – 5:00 PM
- WP 14U Boys: Mon & Wed; 7:00 PM – 8:00 PM
- WP 14U Girls: Tues & Thurs; 4:00 PM – 5:00 PM
REGISTRATION DETAILS
Signing up for Dryland Training is simple. For Marlins Swim and Marlins Dive teams, Dryland is included as an opt-out add-on during registration. We strongly encourage athletes to participate, as the program is designed to complement their in-water training and support long-term athletic development.
For Greenwich Aquatics Water Polo, registration varies by age group:
- 12U and 14U: Dryland Training is a required component of the season and will be included in registration for the season.
- 16U: Dryland is offered as an optional add-on.
If you have questions about which Dryland option applies to your athlete, please contact your team's coach or our Dryland team before registering.
MEET YOUR DRYLAND COACHES
Our certified strength and conditioning coaches bring decades of experience helping athletes improve performance safely and effectively. Coaches will guide athletes to better understand how their bodies work and how to use that knowledge to improve performance and prepare for the next level.
Devin Monahan
With over a decade of experience, Devin, a personal trainer and our Wellness Center Manager, has a background in military special operations and injury prevention and recovery.
Matvey Lvovich
A multi-talented personal trainer, yoga and pilates instructor, Matvey also has extensive experience leading elite dryland programs. Matvey is currently our Head Strength & Conditioning Coach.
Helen Hawkins
A National Strength and Conditioning Association (NSCA) certified personal trainer, Helen began playing tennis at twelve, captained her high school team, and then discovered yoga, a practice now spanning thirteen years. This lifelong mix of influences informs the breadth of her training: from weightlifting and HIIT, to endurance and circuit work, to yoga and mobility.
Marci Gray
Marci's journey began on local recreational and high school diving teams before she advanced to train with the USA dive team, Clavistas Del Sol. Marci has extensive coaching experience, having led recreational summer diving teams in Arizona and served as the head diving coach at both Keene High School in New Hampshire and Canterbury High School in Connecticut.