Dryland Exercises For Swimmers

15 May 2020


Unless you're in the fortunate position of having your very own swimming pool, it's likely that at the moment, you're not able to visit your local swimming pool to train and practise your swimming technique. With this in mind, we've reached out to Ian Dempsey, a triathlon coach at Matt Bottrill Performance Coaching, for some advice on how best to train for swimming on dry land!

The best dryland training for swimmers includes exercises that strengthen and stretch the muscles used in swimming, particularly the core, arms, and legs.
Remember to always warm up your muscles before beginning a workout and stretch thoroughly to prevent injury. Try some of the following dryland exercises
for swimmers in your next workout:

  • Burpees
  • Jump Lunges
  • Planks
  • Donkey Kicks
  • Push ups
  • Pull ups
  • Squats
  • Swim resistance Band
  • Flutter Kicks

How Do You Strengthen Your Core for Swimming?
A strong core is another vital element for athletes, as it is literally at the core of everything your body is able to do. A strong core can help with balance, power, and stability in a variety of exercises, including exercises for swimmers. Improving core strength can help swimmers improve their flip turn, their underwater dolphin kicks, and even help them get started with more power. Unfortunately, crunches can only do so much. Try these core exercises to enhance your workout plan whilst we canʼt access Swimming Pools:

The superman move is great for working on both your abs and your back; specifically, it helps with the muscles around your shoulders. This promotes
better posture and helps prevent swimmerʼs shoulder.
To do the superman, lay on your stomach on the floor. Extend both arms in front of you and raise one arm above the ground while lifting the opposite leg; for example, raise your right arm while lifting your left leg. Hold for a few seconds, then switch. Donʼt be tempted to rush or let your limbs just fall back to the ground. Aim for fluid and controlled movements.

Russian Twists
This move helps work your torso with rotating movements, similar to freestyle swimming. Building control and strength in this movement will improve your speed in the water and prevent corkscrew twisting.
Sit on the ground and lift your feet a few inches into the air. Keep your knees bent and lean back a little for balance. Turn your upper body to one side and touch the ground, then do the same on the other side. This is even more effective if you use a dumbbell, medicine ball, or other weight of some kind. Make sure you are maintaining control throughout the movements and not allowing your legs to turn, drop, or flap around.

Swim Resistance Band
Such a simple but effective piece of equipment whilst the pools are close. Wrap your resistance band around a solid structure (I use my pull bars frame) and literally replicate the under water action of the swim stroke, the closer you stand the less resistance and easier it will be the further away you stand the more resistance youʼll create making it much harder. Be really strict to keep a flay back and really think about the muscle groups youʼre using I.e lats, triceps, deltoids. Make sure you keep your stomach muscles fully engaged when performing the exercise. I recommend 6 x 30sec to start and build from there.

For any further information please contact Ian Dempsey at Matt Bottrill Performance Coaching Ltd