American Swimming Coaches Association Dryland Training for All Ages and How to Write Goal-Based Workouts Course

Duration: 8 hours over 1 day

Course Duration

8 hours over 1 day

Who is it for?

People Who Take This Course

Apsiring Private Swim Instructors

Fitness Instructors

General Public

Entry Requirements

  • Nil

This course is endorsed by NICA (National Instructors & Coaches Association) and approved by CoachSG:

Click on “Training Grant” tab for more information.

Course Overview

Learn to develop a dryland training program for your swimmers to help them become more powerful and explosive in the water, while reducing injuries. PLUS learn to write goal-based season workout plans for age group swimmers to optimize their training and improve their performance.

Learning Outcome

Upon successful completion of the course, participants will understand:

Dryland Training for Swimmers of All Ages (4 Hours)

This course is designed to help you develop a dryland program for your team, regardless of age, experience and equipment available.

  • Three chapters fully develop the place of dryland training in all programs: from young age group/novice athletes to elite athletes.
  • One chapter develops the idea of how we relate what we do on dryland to faster swimming in the water.
  • One chapter develops a “cookbook” approach to dryland. If you lack the time to spend on extensive dryland development and still want to be able to do some dryland training.
  • Five chapters develop specific routines in different modalities, such as stretch cords, medicine balls, plyometric balls, hand-weight exercises, and exercises with little-to-no equipment needed.

Whether you coach age group or senior swimmers, this course is your primer on what to do, when and how to do it, and what it takes to effectively improve the athleticism of your athletes.

How to Write Workouts for Age Group Swimmers (4 Hours)

Age Group swim teams should get better by plan – not by accident (or new people moving into town or simply growing 2 inches over the weekend.) This popular course presents a practical process for creating a season training plan based on goals.

The overall emphasis is that age group workouts should be written according to objectives, rather than yardage – although, yardage is important to record and evaluate. Age Group swimmers are not just little seniors and should have workouts written to their needs. Writing workouts requires a different approach and some different ideas that may upset your current mode of thinking. (That’s a good thing!)

Topics include goal setting for results, identifying the components (or objectives) of workouts, setting priorities, delineating cycles (called “points of focus”), creating a workout model, constructing individual workouts, making, managing and running multiple groups, and over an hour on tips for running great workouts. The principles of the course can be applied easily to novice, age group and high school programs.

Course Schedule (Refer to Brochure for Specific Schedule)

  • 1 day x Theory Lesson, delivered at ISA Campus

Assessment (Refer to Brochure for Specific Assessment Details)

  • Theory Assessment, to be completed during the last hour of the course

Materials to Receive

  • ASCA Dryland Training Course Manual
  • ASCA Goal-Based Workouts Course Manual

Certificate(s) to Receive

  • ASCA Certificate of Completion for Dryland Training for All Ages
    (Upon passing the ASCA Assessment, students will be receive the ASCA Certificate.)
  • ASCA Certificate of Completion for How to Write Goal-Based Workouts
    (Upon passing the ASCA Assessment, students will be receive the ASCA Certificate.)

Course Fees

SGD 299.60

Fundings (Terms & Conditions apply):

  • SkillsFuture: up to $299.60 for Singaporeans 25 years and above *up to Mar 2022*
  • UTAP: 50% of unfunded course fees (before GST) for NTUC members with minimum 75% attendance rate, capped at $250.00/year for members below 40 years old, and $500.00/year for members 40 years and above *up to Mar 2022*


Receive special ISA discounts when you sign up with your friends!

  • Register with a friend and receive a discount of $21.40 per person

Continuing Education Credits

  • For NROC Coaches: 8 CoachSG CCE Hours awarded upon completion

Continuing Coach Education Training Allowance for Fitness Instructors (applicable for UTAP funded courses endorsed by NICA):

  • The National Instructors & Coaches Association (NICA) was formed by the National Trades Union Congress (NTUC) to be the collective voice to support freelance coaches and instructors from sports, outdoor learning and adventure, visual and performing arts, fitness and wellness, and enrichment, to strengthen skills, standards and opportunities.
  • In supporting NICA members with skills deepening programmes such as the courses offered by ISA, NICA members enjoy lower course fees through the Union Training Assistance Programme (UTAP) which provides 50% subsidy of the balance unfunded course fee, up to $250 or $500 per calendar year (for NICA/NTUC union members aged 40 and above).
  • Click here to find out if you are eligible for the grant.
  • If you wish to be part of a bigger voice for coaches and instructors, please sign up to be a NICA member at: (Note: to indicate ‘NICA’ under the field for Company Name)
  • Find out more about NICA at: or

Continuing Coach Education Training Allowance for NROC Registered Coaches (applicable for courses approved by CoachSG):

  • The Continuing Coach Education Training Allowance for coaches is a grant provided to eligible coaches to encourage them to actively engage in continuous learning and be current in their knowledge and skills during this period where their work is impacted by the Covid-19 restrictions.
  • Eligible coaches may claim $7.50 for each claimable hour for CoachSG organised CCE workshops/listed courses to a maximum of $300 per person until 31 March 2022.
  • Click here to find out if you are eligible for the grant.

Next Intake(s)

Due to COVID-19 situation in Singapore and worldwide, we have temporarily halted all overseas speakers/workshops. We will be monitoring the situation before deciding when will be a good time to reopen these courses again.

Drop us your contact details below so we can keep you updated once there is an active intake available.

Student Review


Besides having online materials that were readily accessible, the additional videos provided by ISA were very useful in providing visual aid to understand the concepts better! The instructors are very knowledgeable as they were  clear and detailed in their explanations. They even used relevant examples or draw from personal experiences to illustrate. They took time to go through the concepts repeatedly to ensure that we understand the concepts and were prepared for the ACE exam!

ISA Certified Personal Trainer Course (leading to ACE Certification)

Julailah Wahid

During the Circuit Breaker, ISA has been keeping us students up-to-date of the latest happenings, safety measures and changes implemented by the school. The staff and instructors are generally well-prepared, which is an essential quality to have during this unprecedented crisis!

ISA Certified Personal Trainer Course (leading to ACE Certification)

Ivan Tan

This course has provided me with insights on safety precautions for my patients. A good percentage of them are actually pre-hypertensive or may have some semblance of cardiovascular disease. With these knowledge, it allows me to track their progress via strength training!

ISA Certificate in Exercise Prescription for Special Populations (Metabolic and Cardiovascular Disease)

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