Body Weight Dryland Exercises. 6x per week.

These specific exercises are designed to help athletes become more successful with their swimming performance.

Caution: If at any time you feel uncomfortable with exercise, stop immediately.

1). Internal and External Rotator Cuff. This exercise is for shoulder injury prevention.

Exercise using theraband or elastic cord. Securely attach band or bungee to door handle. Tuck your elbow in, keeping it next to your body. Forearm to upper arm is at 90 degrees. Form is very important.

Reps: 10 x 3 sets. 

EXTERNAL ROTATOR: Time – 30 seconds, rest 15 seconds.

INTERNAL ROTATOR: Time – 30 seconds, rest 15 seconds.

2). Wall Sit with Arm Action. Think Streamline. This exercise helps you learn and control the posture of the lower back, arm action identifies your range of motion.

Exercise starts with head against the wall, flat of the lower back is pressed against the wall, legs are at 90 degrees and feet are flat. Arms move to streamline and follow the wall. Legs will feel a burn. Advanced wall-sit for 60 seconds.

Reps: 10 x 3 sets.

Wall Sit: Time – 45 seconds, rest 30 seconds.

3). Torso Rotation left and right. This a slow body rotation exercise.

Stand in good posture with feet shoulder width apart. One hand on shoulder, other hand on small of back. Rotate slowly. Helps promote range of motion.

Reps: 10 x 3 sets.

Torso Rotation Right: Time – 30 seconds, rest 15 seconds.

Torso Rotation Left: Time – 30 seconds, rest 15 seconds.

4). Tumble Roll. Advanced Drill, coach spotter required.

Drills for helping rotation for the swimming turns. Tuck the Chin to the chest, tumble roll forward, by USD Coach Rochet.

Reps: 3x set.

Tumble Roll: Time – 15 seconds, rest 30 seconds.

5). Turn Stretch Drill. Advanced drill to stretch the back.

Sit on floor, bend at waist and slowly reach to shins, then to grab feet and hold, by Skills NT.

Reps: 3x at 30 seconds.

Turn Stretch: Time – 30 seconds, rest 30 seconds.

6). Standing Jump. Simple jump to focus your core for starts and turns.

Stand relaxed with feet shoulder width apart. While jumping throw arms over head. start slow, and build. Land feet in same position each jump. At peak of jump, arms should be in streamline position over the head.

Reps: 10 x 3 sets.

Standing Jump: 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.

http://swimstrokedoctor.com Dryland   A