Swimming Essential Dryland Exercises

Stretching:
- Stretching is essential for swimmers; it aids in maintaining flexibility, preventing injuries, and enhancing overall performance.
- Target Areas: Swimmers are advised to stretch their entire body, encompassing the head, neck, shoulders, back, arms, core, and legs for optimal performance.
- Proper stretching is crucial for swimmers to prepare for their in-water training sessions.
Dryland Exercises:
- Objective: Dryland exercises are performed out of the water and complement in-water play. They help swimmers work on specific aspects of their stroke mechanics.
- Mechanics Focus: Swimmers can concentrate on refining their stroke mechanics during dryland drills.
- Caution: If swimmers ever feel uncomfortable during an exercise, they should stop immediately to avoid any potential harm.

Streamline Stretch – Front View: Stand with your feet shoulder-width apart, gaze forward, and extend your arms above your head, pressing your biceps against your ears. Place your hands flat, one on top of the other with thumbs overlapping. Keep your fingers together, thumbs tucked in, and engage your core as you stretch.

Streamline Stretch – Side View: The streamline stretch emphasizes proper body posture and head alignment. Arms and hands should be extended vertically, with fingers reaching towards the ceiling.

Hands horizontal – fingertip view: Maintain a horizontal hand orientation with a fingertip perspective. Ensure hand control with a flat position, keeping fingers stiff and the thumb tucked in.

Hanging Stretch – Front View: Extend your arms overhead and grasp the pull-up bar with your hands set a bit wider than your shoulders. This position stretches the lat muscles and elongates the spine.

Dryland Exercises

VERTICAL JUMP: This exercise is designed to develop fast-twitch muscle fibers, endurance, and strength. Begin with your feet shoulder-width apart, arms at your sides, and fingertips pointing downwards. Squat down until your knees are at a 90-degree angle. As you jump, raise your arms overhead while driving your knees towards your chest, and point your fingertips upwards. Upon landing, allow your legs to absorb the impact and prepare for the next repetition. Perform this drill behind the starting blocks before a swim race.

Foot Flex: Sit on the floor with your legs straight out in front of you. Flex your feet, bringing your toes up towards you until they are in a horizontal position.

Streamline Sit-Ups: Begin by lying down with your body in a streamlined position. Activate your core muscles to lift your torso from a horizontal to a vertical seated position. Continue this movement, keeping your legs stationary.

Alternate Kicking: Maintain a streamlined body position. Initially, activate the core muscles to elevate the legs to an angle of about 20 degrees and commence alternate kicking. Ensure the back is flat against the floor, legs are extended, and toes are pointed.

Arm Spin – Alternating Rotation: The standing spin drill should be executed at 75% speed to assist in finding core balance and facilitating rotation in the shoulders and arms.

Arm Spin – Reverse Rotation: This exercise involves rotating in the opposite direction to achieve shoulder balance.

Arm Spin – Freestyle: Stand with your feet shoulder-width apart, lean forward, and rotate your arms in a circular freestyle pattern at 75% speed.

Arm Spin – Freestyle Build: This exercise is designed to increase arm speed, gradually escalating the rotation rate from 75% to 100%.

Wall Streamline: A proficient streamline is crucial in swimming and serves as the cornerstone of every stroke. Engage your core and fully extend your arms.