The 6-8 training system is based on a 21 day cycle. Experience and research has shown that learning sequences take 21 days to sink in both physically and mentally.
Doing workouts once a week and not repeating them for additional weeks has limited value, because there is no long term purpose. It’s like reading 1 page from 10 different books. Yes, you are reading, but there is no value or end outcome.
The fact that our plan is based on 21 days doesn’t mean your athletes have to work out all 21 days. If you are coaching 10 & under you might only have 6-7 workouts in a 21 day period. That is ok- the end goal is to create a framework for the athletes to absorb and remember what they learn.
High schools, colleges and National teams will have between 32 - 36 workouts over a 21 day period. That provides you an idea on how much material and research you must prepare to make sure each athlete is given a complete program.
The below 6-8 Crawl 21 day sample template provides you with a selection of choices that you can play around with to create your own workout schedules. We also have a separate document with extra workouts for each day of the week.
All workouts should be written prior to starting the week (or in some cases the day).
How to Use the Template:
Each column displays the daily routine, but before you start writing the workout, you must know the following :
How much water time do I have ?
Am I coaching boys or girls?
What age group ?
How much water space so I have access to?
How many workouts will I have a per day, week, month, etc.?
Where am I on my season’s plan ?( pre-season, season, playoffs, post season, off- season, etc.)
What level are the athletes? ( age group, beginners, High School etc.)
Once you have completed your analysis, you can start writing each daily workout:
Pre-Dryland (announcements, roll call, players getting ready)
Dryland / Weights - athletes should be introduced to dryland at an early age with stretching and basic exercises (we do not recommend weights at this stage). Dryland should be divided into different parts of the body to assure total development (torso, arms, legs, core, back)
Aquatic Conditioning - don't think of this part as just swimming - instead it’s the time for a brief synopsis of what happens in a game. Ex: short distance swims (drives), middle distances swims (counters and transition), long distance swims, (base for multiple games in a day or week). Leg work is a very important part and should take a high percentage of this plan
Passing and Ball Handling - should mirror the technical and tactical plan. Ex: if you are working on a Press Defense, passing should be under pressure. If you are working on a Zone defense, passing should be vertical.
Shooting - should follow the same idea as above. Ex: if you are working on the counter, shots should be on the horizontal. If you are working on Front Court Offense, outside shooting of a pass should be used.
Technique - can be both individualized or completed as a team.
Tactics - I recommend working 1 tactic a day Ex: Monday: Individual work by position/ Tuesday: defense/ Wednesday: counter attack/ Thursday: offense/ Friday: special situations.
Mental Training, Post-workout recovery and Evaluations should also take place in some form daily.
”When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps” - Confucius
Final note: games count as a practice. They aren’t just a time for play but for P.P.P.: Preparation Prior to Performance.