Blue Streak Sports Training

Aquatic: Overview

lacrosseMastering any aquatic sport takes endurance, explosive leg power, and incredible core strength. Whether leaping off a balance board, using your entire body to row, or treading water for hours, you need to be in the best shape possible. The BlueStreak Acceleration program is ideal for swimmers, divers, rowers, sailors, and field players because it uses patented Athletic Republic protocols that generate measurable results in an athlete’s speed, strength, and agility.

With the Acceleration program, the average athlete will see a 50% recovery rate increase and 20% gain in force and power.

Our variety of training options allows for both intense group training and private training programs to develop and maintain your athletic edge.

Below is a detailed overview of our Aquatic-based programs:


  • Increase explosive power
  • Increase anaerobic tolerance
  • Improve flexibility and balance
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of joint and tendon injuries
  • Increase cardiovascular/Endurance Training
  • Improve running biomechanics

Components of Aquatic Training

  • Dynamic Warm-up/Cool-down
  • Strength Training
  • Flexibility and Recovery
  • Dynamic Balance
  • Core Stabilization
  • Cariovascular/Endurance Training
  • Speed & Agility Training
Aquatic Player

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, there by preventing pulling muscles; most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Strength Training

  • Aquatic sports require incredible overall body strength. Weight programs will especially target the lower body and core strength because explosive movements begin in these areas. Increasing power output in kicks, strokes, and when manuevering a sailboat is necessary for competitive success.
  • Aquatic athletes utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.

Flexibility & Recovery

  • Swimming, Diving, Crew, Sailing, and Water Polo--specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower and upper body explosiveness.
  • Post the warm-up and concluding the workout athletes use resistance bands to focus on isolating each muscle group for a maximum stretch and foam rollers to mimic a deep tissue massage for fast muscular recovery.

Dynamic Balance

  • During competition in each of these sports, a player’s center of gravity and body control is incredibly important. Athletes will perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball, and a variety of off-balance training aids.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in all aquatic sports, athletes become fitter and faster.

Speed & Plyometric Training

  • Players run on Athletic Rebpublic Generation II Super Treadmills. These treadmills reach speeds of 28 miles per hour and an inclince grade of 40 degrees.
  • Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
  • Plyometric training is an effective form of power training ideally suited for athletes in the water. Athlete perform specific plyometric drills for increased motor performance (coordination), explosive power, lateral power and rotation, and landing strength.