Swarthmore College Athletics

Athletic Performance Training: This course will develop students' knowledge and execution in free weight training, speed and agility training, power development, and mobility. Additional time will be spent understanding program design basics and various movements' progression. 

Badminton: The course is designed so that the novice/beginner/intermediate/advanced badminton player can learn new skills and advance existing skills in a lifetime sport. Skills included are: overhead smash, drop shot, serve, overhead clear, underhand clear, serving techniques, singles play, doubles play, and court awareness. All skill levels are welcome.

Basketball: The course is designed for students who want to improve their fundamental skills in basketball and/or their fitness by playing basketball in a competitive environment. All skill levels are welcome.

Bowling: For students who want to learn basic bowling techniques, rules, and strategies; to keep score, earn a team handicap, and enjoy the sport. The class size will be limited to 9 students. This class meets off campus; transportation is provided to and from the bowling alley.

Cardio Tennis: This course is designed for the individual who wants a heart-pumping fun activity with the added bonus of whacking a ball. No tennis experience is required.

Couch to 5K: Couch to 5K is a beginner-friendly program designed to help individuals gradually build their running endurance and achieve the goal of completing a 5K race. Participants will receive guidance on proper running techniques, personalized training plans, and advice on eating properly while training.  

Exercise & Relaxation: This course will introduce students to various strength and cardio exercises and how they can increase one's physical well-being. Students will also gain knowledge of mindfulness and meditation techniques to manage stress and increase sleep habits.

Fitness Training: Students will be introduced to various training exercises and how they can contribute to a lifetime of fitness. Areas of focus will include cardio, stretching, strength training, and safety. Students will become familiar with weight-lifting and cardiovascular machines. Free weights will also be used upon student preference. An individual workout plan will be developed for each student between the instructor and that student. Students will also understand how fitness training prevents injury and improves one's overall health. All levels of fitness are welcome.

Golf for Beginners I: Students will be introduced to the game of golf and will learn to swing clubs, chip, and putt, and enjoy golf. Students will leave this course with a basic knowledge of the game, beginning a lifelong journey of exploring all the wonderful benefits the game of golf provides. Students will discover how golf is a game that can help maintain physical fitness and enjoyment for the rest of their lives. Each student will receive individual instruction and be allowed to work independently during class time after the initial instruction.

Golf for Beginners II: This course is designed for students who have a basic understanding of golf or have taken Golf for Beginners I. These students will build on foundational skills and will continue to refine their full swing, chipping, and putting techniques while beginning to explore course strategy, shot selection, and rules of play in more depth. Emphasis will be placed on improving consistency, developing personal practice routines, and deepening appreciation for the game. Each student will receive individual instruction and will have opportunities for independent skill development. This course aims to further students’ enjoyment and confidence on the course, supporting a lifelong engagement with the game.  

Pilates: Pilates is an energizing and refreshing mind-body exercise method designed to develop muscle strength, elasticity, joint mobility, and coordination. Working the body from the deep intrinsic core muscles outwards greatly improves posture and function while also generating a sense of well-being. All skill levels are welcome.

Stretching & Flexibility: Students will learn foundational concepts of human movement relative to safe stretching and flexibility to promote overall health and well-being. Through stretching-related assessments, individual baselines will be identified at the beginning of the term. Throughout the term, students will practice self- and assisted-stretching techniques to safely and effectively improve flexibility and mobility. Progress will be measured via stretching-related assessments at the end of the term. Students will engage in light-to-moderate cardiovascular exercise (e.g. bike, treadmill, elliptical) followed by instructor-led stretching in a group setting. 

Swimming for Beginners: This course is designed to help the non-swimmer to novice develop pool safety skills; learn basic water skills, including floating on front and back; treading water; holding breath underwater and learning basic crawl stroke; basic elementary backstroke; and flutter kick.

Swimming for Fitness: This course is designed for students who have successfully completed the swim test and want to learn and develop a swim stroke technique. Pre-requisite: Passing the swim test, proficiency in two strokes, and demonstrating ability continuously for 20 minutes is required.

Swimming for Intermediates: This course is designed for students who have successfully completed the swim test and want to learn and develop a swim stroke technique. Pre-requisite: Successful completion of the swim test.

Table Tennis: Learn basic techniques and strategies to play a successful game of singles or doubles table tennis. All skill levels are welcome.

Tennis: This Tennis class is designed to teach the fundamentals of tennis to beginners. The class will consist of high-repetition skill stations followed by singles and doubles play. At the conclusion of the course, students should be competent in their tennis footwork, forehand, backhand, serve, and volley.

Volleyball: This course is designed to give the student the basic knowledge and skills to enjoy the game of volleyball. Students will learn skills such as serving, passing, setting, side-outs, rally scoring, hitting, blocking, digging, and free balling. All skill levels are welcome.

Walk, Jog, Run: This course aims to expose students to the strategies of developing a walking/running program and to apply them to their workouts to improve their endurance, form, and distance. Students will be expected to work out on some days when the class does not meet, as well as during class time doing more focused workouts. Students will also keep a running journal to track mileage, workouts, and physiological information and learn how to apply this information to improve their walking/running.

Wellness Seminar: The goal of the Wellness Seminar is to help students engage in the proactive process of becoming aware of and making choices for a more successful existence by providing an interesting and relevant program that will provide students with a base of knowledge that promotes a healthy balance of mind, body, and spirit. The course will be taught by Swarthmore College faculty and staff from various disciplines and offices. The course organization demonstrates the relationship between disciplines and learning as dynamic and inter-disciplinary.

Wilderness First Aid and CPR Certification: This 18-hour course begins with CPR/AED training, earning participants a two-year certification. The wilderness portion, conducted in both classroom and field settings (Crum Woods), covers injury management, bleeding control, shock care, bites and stings, weather-related emergencies, environmental protection, first aid kits, and basic survival skills.