Core-Building Dryland Exercises
Our age-appropriate dryland programs are designed to enhance agility, balance, coordination, and strength. These exercises build the explosive power needed to refine stroke mechanics.
Training Objectives
Dryland drills allow swimmers to focus on specific mechanics without the buoyancy of water. This creates a high level of technical awareness needed for competitive starts and turns.
Self-Evaluation Tip: Record your exercises using your cellphone from both the front and side angles to assess your form.
1. The Vertical Jump
- Squat: Lower until knees form a 90-degree angle.
- Jump: Explode upward, bringing knees toward chest and arms overhead.
- Landing: Land softly, absorbing the impact through your legs.
2. Core Kick Development
Alternate Kicking (Core Engagement)
Lying on your back in a streamline, lift legs to 30 degrees. Keep back flat and alternate kicks with pointed toes.
Dolphin Down Kick
Lie on your back in streamline. Execute dolphin kicks while maintaining a 30-degree leg elevation and a flat core.
Dolphin Up Kick (Challenging)
Face down on your stomach. Raise legs to 30 degrees and perform dolphin kicks, bringing the tops of your feet close to the floor.
3. Technique & Strength
Streamline Sit-Ups
Lift torso from horizontal to vertical while maintaining a perfect streamline position. Keep knees pressed to the ground.
Wrist Conditioning
Isolates forearm alignment to improve hand control during the catch. Rotate wrist through full extension while keeping the forearm flat.
The Truth: Consistency beats intensity. Fundamentals win over trends.
Safety: Cease any exercise if discomfort arises. Prioritize safety to reduce injury risk.
Build Your Technical Foundation
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