Grace L. Marsaa

I am incredibly excited to announce my commitment to swim at Virginia Tech! Go Hokies! @arfoxes @coachdrake22 @summerhuechtker @DanNews2Sports @KevinLive5 @SEisbergWCIV @TeamDDTwo @AlexandraCox123 @arfoxes @ARTeacherCadet @coachlew1226 @PTA_Pinnacle @JournalScene @swimswamnews

Swim Strength Training: Dryland @GraceMarsaa : @hokiesports @HOKIEswimdive Loaded Jumps: Loaded vertical jumps build explosive power and strength, translating to faster starts, quicker turns, and a stronger dolphin kick. Single Leg Jumps: Single-leg jumps are important for swimmers because they build explosive power, improve balance, correct strength imbalances. Bounds: Horizontal bounds (broad jumps, hops) train forward power, improving dive velocity and take-off distance. Hip Hinges: Hip hinges are crucial for swimmers as they power force transfer from legs to arms, drive starts and turns, improve body alignment/stability, and prevent injuries by strengthening the posterior chain (glutes, hamstrings, core) while protecting the lower back and knees, making it the most swim-specific dryland movement for generating propulsion. Why Two Types of Hip Hinges In One Session: Mastery of hip hinges takes time. We occasionally will pair two different types of hinges together so an athlete can learn to build a mind-to-muscle connection with the movement. Mastering this hip-driven movement enhances kick power, streamlines turns, and creates a more efficient, less fatiguing stroke, essentially making good technique possible.

Three-Time South Carolina State Champion Grace Marsaa Verbals to Virginia Tech for 2026 swimswam.com/three-time-sou…

Congrats to our student athletes that signed today! Once a Fox, Always a Fox! #WeOverMeAR @coachdrake22 @CdaughertyChad @arfoxes @GraceMarsaa @au_atienza @hokiesports @MilliganBuffs @summerhuechtker @DanNews2Sports @SEisbergWCIV

𝐒𝐡𝐞’𝐬 𝐇𝐨𝐦𝐞🧡🦃 Welcome to Blacksburg Grace!! #gohokies

Swim Strength Training: Dryland. {EXPLOSIVE. STRONG. BALANCE.} We don’t need to make up exercises that mimic swim motions. We need to help this awesome athlete become even more powerful. - Progressively Overload… • Jumps • Anterior Dominant Squats • Hinge. We select the hinge based on what the individual is comfortable with. No need to treat everyone the same. If the athlete is struggling to engage the hips and hamstrings then we find a movement that works for them👍🏾 @GraceMarsaa : @arfoxes @DirectRecruits @CoastRecruits

Congrats to Grace Marsaa-first at state swim meet in the free and broke the state record in the breaststroke set in 2015! 🔥🥇#WeOverMeAR @TeamDDTwo @CdaughertyChad @coachdrake22 @arfoxes @summerhuechtker @DanNews2Sports @KevinLive5 @SEisbergWCIV

Boys and girls region swim champs! Looking forward to showing up and showing out at state! #WeOverMeAR @TeamDDTwo @CdaughertyChad @coachdrake22 @arfoxes

Thank you for doing this @AlexandraCox123 and @WCBD! @arfoxes @ARTeacherCadet @coachlew1226 @PTA_Pinnacle @JournalScene

I broke 2 Ashely Ridge school records last night in the 100Y butterfly and the 200Y freestyle! Looking forward to the State Championships in October! @arfoxes @ARTeacherCadet @coachlew1226 @coachdrake22 @PTA_Pinnacle @JournalScene

South Carolina State Champion Grace Marsaa Headed to Queens for 2026 swimswam.com/south-carolina…

New Story: Best of Prep Award Winners gofoxes.org/2025/05/08/bes…

FEMALE SWIMMER OF THE YEAR: Marsaa is a record setter and title earner for AR postandcourier.com/journal-scene/… via @JournalScene

I am so excited to announce my verbal commitment to swim at Queens University of Charlotte! I want to thank my family, friends, and coaches for their support and for always pushing me to be my very best. Go Royals! @arfoxes @JournalScene @Queens_Swimming

Marsaa wins state swimming title postandcourier.com/journal-scene/… via @JournalScene

So excited to win the @SCHSL 5A State Championship in the 100Y breaststroke! And proud to represent Ashley Ridge! @arfoxes @coachdrake22 @JournalScene

Wando girls claim Class AAAAA Division I state swimming title postandcourier.com/sports/highsch… via @postandcourier

SWIMMING: Swamp Foxes defend titles postandcourier.com/journal-scene/… via @JournalScene

Region Champs for the 7th Consecutive Year and a new personal best and school record in the 100 Breast SCY (1:04.11)! @arfoxes

New Story: Swim Team Wins Region for the 7th Consecutive Year gofoxes.org/2024/10/06/swi…