Maximize your swimming performance with dryland drills, incorporate these specialized body weight dryland exercises into your routine six times a week. These exercises are designed to improve swimming skills and boost success in the water.
Exercise 1: Internal and External Rotator Cuff Strengthening
This exercise targets the internal and external rotator cuff muscles, crucial for preventing shoulder injuries. Securely attach a theraband or elastic cord to a door handle. Keep your elbow pressed against your side and maintain a 90-degree angle between your forearm and upper arm. Always prioritize proper form.
Reps: 10 x 3 sets. Time – 30 seconds, rest 15 seconds.
Reps: 10 x 3 sets. INTERNAL ROTATOR: Time – 30 seconds, rest 15 seconds.
Exercise 2: Wall Sit Stretch
Incorporate arm movements into the streamline position while performing a wall sit stretch. This exercise is valuable for refining and sustaining proper lower back posture, and the arm motions gauge your flexibility.
Start by aligning your head with the wall, ensuring your lower back remains flat against it, and your legs form a 90-degree angle with your feet planted firmly on the ground. Replicate the streamline position with your arms, gliding them along the wall. This will heighten the leg workout. For an extra challenge, attempt holding the advanced wall-sit position for 60 seconds.
Reps: 10 x 3 sets. Time – 45 seconds, rest 30 seconds.
Exercise 3: Torso Rotation
Engage in gentle rotations of the torso to both the left and right sides. Stand with feet shoulder-width apart, ensuring correct posture. Position one hand on your shoulder and the other on the small of your back. Rotate gradually to enhance your range of motion.
Reps: 10 x 3 sets. Time – 30 seconds, rest 15 seconds.
Reps: 10 x 3 sets. Time – 30 seconds, rest 15 seconds.
Swimming Exercise 4: Tumble Roll
This advanced drill requires supervision from a coach. For Rotation Drills in Swimming Turns, begin by tucking your chin to your chest and executing a forward tumble roll, following the technique developed by Coach Rochet at USD.
Reps: 3x set. Time – 15 seconds, rest 30 seconds.
5). Advanced Turn Stretch Drill: Designed to enhance back flexibility.
This exercise involves sitting on the floor and bending forward at the waist. Start by slowly reaching towards your shins, then progress to grabbing your feet and holding the position.
Reps: 3x at 30 seconds. Time – 30 seconds, rest 30 seconds.
Swimming Exercise 6: Standing Jump
This straightforward exercise targets your core, crucial for starts and turns. Stand with feet shoulder-width apart in a relaxed stance. As you jump, extend your arms overhead. Start slowly and progressively intensify the effort. Ensure consistent foot placement upon landing. At the jump’s apex, maintain a streamlined position with your arms above your head.
Reps: 10 x 3 sets. Time – 15 seconds, rest 30 seconds.
Bodyweight dryland training exercises are important to help build a swimmer’s strength and flexibility for swimming.
Advanced body weight drills include freestyle push-ups, pull-ups, box jumps, yoga breathing, and more are featured on our dryland-advanced web page.
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