Build a strong foundation in the pool with this age-appropriate strength program designed specifically for swimmers aged 10–14. The program focuses on developing core strength, coordination, and stability using simple, safe exercises that transfer directly to faster, more powerful swimming.
No gym required — all you need is your body weight and a light medicine ball (2–4 kg). Perfect for junior swimmers looking to:
- Improve strength and athleticism
- Develop better body control in the water
- Build injury resistance and long-term performance
Give your swimmer the right training tools at the right age — setting them up for success as they grow and progress in the sport.
👉 Download instantly and start building strength today!
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