Centenary Dolphins Athlete Development Pathway
At Centenary Dolphins (CEDOS), we are proud to offer a structured and supportive Long-Term Athlete Development (LTAD) pathway for swimmers of all ages and abilities. Our program balances technical instruction, physical conditioning, and personal growth, helping each swimmer progress at a pace suited to their goals — whether that’s maintaining fitness, improving skills, or reaching state and national competition.
This athlete development model reflects best-practice principles in youth athletic development and is delivered by qualified coaches across both water-based and land-based training settings. In collaboration with Rackley Swimming at Jindalee, our program creates a seamless pathway from learn-to-swim to high-performance swimming.
Foundation Phase – Learn to Swim and Achievers (Rackley Swimming)
The journey begins within the Rackley Learn to Swim and Achievers programs, where the focus is on establishing water safety, confidence, and the basic mechanics of swimming. At this stage, children develop fundamental movement skills, breath control, and stroke familiarity in a fun, low-pressure environment. Upon completing Achievers 2, swimmers transition into the Centenary Dolphins Junior Squad, ready to build on these essential foundations. – Visit Website Here
Junior Squad – Learning Racing Skills
The Junior Squad marks the beginning of structured swim training within the club. It is designed for swimmers who have graduated from Rackley’s Achievers levels and are either interested in recreational fitness or beginning to explore the world of racing.
Training at this stage emphasizes stroke efficiency, basic race skills, and the development of aerobic fitness through technique-focused sets. Swimmers are introduced to pacing strategies, streamline techniques, and correct use of starts and turns. While competition is not mandatory, many swimmers in this squad participate in school swim carnivals and club nights to develop confidence and experience.
To support physical literacy, Junior Squad swimmers have access to dryland sessions that incorporate dryland movement sessions. These sessions introduce young swimmers to core stability, coordination drills, and mobility exercises through games and age-appropriate activities, laying the groundwork for future gym-based training.
Bronze Squad – Learning to Compete
Swimmers in Bronze Squad begin to transition into more formalized competitive training. This squad is intended for athletes who demonstrate commitment to training and an interest in local or school-based competition.
The focus shifts toward the development of aerobic capacity, technical consistency across all four strokes, and mental skills such as goal setting and race preparation. Swimmers begin to track personal bests and set benchmarks for improvement.
Alongside pool training, Bronze Squad swimmers are introduced to basic dryland conditioning. These sessions emphasize functional movement patterns, bodyweight strength, flexibility, and joint stability — essential components for injury prevention and long-term development. Holiday clinics continue to be offered, providing a holistic training experience that includes education on nutrition, mindset, and recovery.
Silver Squad – Training to Compete
Silver Squad is designed for committed swimmers who are regularly competing at Brisbane and regional meets, and who aspire to reach the Queensland Championship level. Training intensity increases in both volume and complexity, with swimmers attending multiple sessions per week, including early mornings.
At this level, swimmers work toward technical excellence under fatigue, individualized race plans, and more sophisticated pacing strategies. Video analysis and detailed stroke correction are introduced to refine efficiency and reduce drag.
Silver Squad swimmers participate in a structured strength and conditioning program twice per week. These sessions, supervised by qualified staff, include resistance training, core stability, mobility, and the foundational skills of Olympic lifting. The purpose of this land-based training is to develop strength, power, and physical robustness, all of which directly support in-pool performance and reduce injury risk.
Gold Squad – Performing When It Counts
Gold Squad is our high-performance tier, targeted at swimmers striving to compete at the state and national level. Athletes in this squad train with high intensity and frequency, and are expected to take ownership of their progress through self-monitoring, commitment, and professionalism.
Swimmers at this level engage in advanced race-specific programming, with a focus on peak performance timing, psychological readiness, and racing under pressure. Technique continues to be refined with regular feedback and video analysis, while performance goals are aligned with key meets such as QLD State Championships and Australian Age Nationals.
The gym program becomes highly individualized, with periodised strength and conditioning plans tailored to each athlete’s developmental needs. Heavy strength cycles, explosive power, and plyometric training are incorporated alongside mobility, recovery, and flexibility sessions. Support services such as physiotherapy, nutrition advice, and sports psychology may also be recommended or accessed externally to enhance athlete wellbeing and readiness.
Masters & Fitness Squad
Our Masters and Fitness Squad is open to swimmers aged 16 and above who wish to maintain an active lifestyle, pursue adult competition, or return to the sport after a break. This squad promotes long-term health, social connection, and personal goal-setting, regardless of competitive ambition.
Participants are encouraged to engage in land-based conditioning tailored to their needs, with a focus on general strength, injury prevention, and functional mobility. Coaching is adapted to individual goals, creating a welcoming and flexible environment for swimmers of all backgrounds.
Holiday Clinics
Our Centenary Dolphins Holiday Clinics are designed for swimmers in Bronze Squad and below, including those in Rackley’s Aquatic Achievers program. These clinics provide a fun and supportive environment where young swimmers can strengthen their skills, make new friends, and experience the excitement of being part of a swim club. Held during school holidays, the clinics blend stroke development, race skills, dryland games, and team-building activities — all tailored to each swimmer’s level. For those approaching squad-level swimming, the clinics offer a gentle and positive introduction to the Junior Squad, helping bridge the gap from learn-to-swim into a more structured training environment. Most importantly, our holiday clinics encourage kids to enjoy the sport, develop confidence, and feel connected — laying the foundation for a lifelong love of swimming and a smooth transition into competitive pathways.
Our Development Philosophy
At Centenary Dolphins, we believe athletic success is the product of consistency, support, and a love of the process. Our coaches aim to guide each swimmer toward their own version of success — whether that’s reaching a national podium or developing a lifelong love of swimming.
We prioritize:
- Technical excellence before training volume
- Safe and progressive gym integration
- Athlete education in mindset, nutrition, and recovery
- A club culture of inclusiveness, discipline, and pride
This holistic and evidence-informed approach ensures that all swimmers, regardless of their starting point, have access to a clear and empowering pathway from learn-to-swim through to elite performance.