Daily Dryland Training: Build Speed & Power
Incorporate these specialized bodyweight dryland exercises into your routine six times a week. These drills are engineered to improve technical skills, increase explosive power, and prevent common swimming injuries.
1. Rotator Cuff Strengthening (Injury Prevention)
This exercise targets the internal and external rotator cuff muscles. Secure a resistance band to a door handle. Keep your elbow pressed to your side at a 90-degree angle.
External Rotation
Internal Rotation
Workout: 3 Sets of 10 Reps | Work: 30s | Rest: 15s
2. Wall Sit Streamline Stretch
Refines lower back posture while testing shoulder flexibility. Glide your arms up the wall into a perfect streamline.
Workout: 3 Sets of 10 Reps | Hold Time: 45s | Rest: 30s
3. Torso Rotation (Range of Motion)
Stand feet shoulder-width apart. Rotate gradually to enhance your spinal rotation for freestyle and backstroke.
Rotate Right
Rotate Left
Workout: 3 Sets of 10 Reps (Each Side) | Work: 30s | Rest: 15s
4. Advanced Turn Mechanics (Tumble Roll)
Note: This drill requires coach supervision. Improve your rotation speed for flip turns.
Workout: 3 Full Sets | Rest: 30s
5. Back Flexibility & Standing Jumps
Targeting the core and posterior chain is essential for explosive starts.
Streamline Vertical Jump
Workout: 3 Sets of 10 Reps | Rest: 30s
Ready for Advanced Training?
Bodyweight training is the foundation. Move to our advanced drills when ready.
Swim Stroke Doctor, LLC | Engineering the Future of Competitive Swimming.