Dry Land to Poolside: Developing Youth Athletes at Brisbane Grammar

This episode of the ASCA High School and Youth Podcast, hosted by Sophie Pidcock and featuring guest Lara Ponsi from Brisbane Grammar School (BGS), explores the design and implementation of a long-term athletic development framework for swimmers. Lara shares how she built the BGS swim strength and conditioning program from scratch after taking on the role in 2022. The conversation covers the journey from initial challenges to establishing a structured six-squad framework that integrates dry land and gym-based training with swimming development. The discussion emphasises athlete education, general athletic development for youth, long-term progression and collaboration with swimming coaches. They also highlight practical examples like games-based training for younger athletes, gymnastics integration and the creation of a games library. The episode concludes with reflections on athlete progression, enjoyment and the importance of preparing well-rounded, confident athletes both in and out of the pool.

Highlights

Background & Context

• Lara Poncey started in 2022, taking responsibility for over 200 swimmers (ages 7–26).

• Initially, there was no clear training structure or framework across squads.

Framework Development

• Created a six-squad progression model aligned with both athletic development and swimming performance.

• Focus on long-term athlete development rather than short-term results.

• Designed to educate athletes about the “why” behind training and build confidence in the gym.

Early Stages (Micro & Junior Squads, ages 7–12)

• Goal: Build fundamental movement skills and coordination.

• Approach: Games-based, fun, low-structure “organized chaos.”

• Sessions emphasize play, agility, body control, and enjoyment.

State Development Squad (12+)

• Introduction to foundational movement patterns (squat, hinge, push, pull).

• Low load, bodyweight-based, circuit-style sessions.

National Development Squad (14–15 yrs)

• First stage in the gym setting.

• Focus on building a broad athletic base and exposure to multiple training qualities (strength, power, endurance).

• Not heavily swimming-specific; prepares athletes for any sporting pathway.

National Performance Squads (15–18 yrs)

• Increased specificity and intensity, aligned with competition schedules.

• Differentiation between age squad (strength/power development with support and guidance) and open squad (advanced training, stroke-specific focus, collaboration with head coach).

Gymnastics Integration

• Weekly sessions in the gymnastics hall focusing on handstands, rings, dynamic balance, and body control.

• Strong correlation to swimming starts, turns, and streamline positions.

• Adds variety, enjoyment, and body awareness.

Programming Philosophy

• Tailored to athlete age, development, and competition demands.

• For younger squads: term-based training with holiday breaks to avoid burnout.

• For older squads: programming coordinated with key competitions (nationals, trials).

Games Library

• Lara developed a categorized library of games (activation, invasion, core, ball, etc.).

• Provides variety, ensures coverage of different movement skills, and keeps sessions engaging.

• Mix of researched, shared, and self-created games.

Key Takeaways

• Importance of education and enjoyment at all levels.

• Building confident, resilient athletes regardless of whether they continue with swimming.

• Framework ensures progression, structure, and long-term benefits.

• Positive cultural shift: swimmers now look forward to dry land training.