Dry Land Training
Pre-Season Conditioning
The practice calendar below highlights some pre-season, land based stretching and strengthening work you swimmer can choose to do independently to prepare for the physical demand of the swim season.
Swimming is great conditioning alone, and to prepare you for other sports, but we also need to PREPARE to swim.
Improving shoulder and hip strength and flexibility, BEFORE getting in the water will produce a more enjoyable first few weeks of practice; as well as improved long term results.
Explore the suggested exercises below; 3-5 sets of 10-15 reps, at least 4 but no more than 6 days a week from Mother's Day to the Last Day of School!!!
What Are the Best Dryland Exercises for Swimmers?
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 (jump rope) your muscles before beginning a workout and stretch thoroughly to prevent injury.
- Burpees
- Jump Lunges
- Planks
- Donkey Kicks
- Leg Lifts
- Pushups
- Pullups
- Squats
- Medicine Ball
- Flutter Kicks
Yoga For Swimmers
Low impact, minimal equipment, & sport specific!
Use this video link to aid in stretching, learning breathing techniques and breath control for developing young swimmers.
Mobility Training & Injury Prevention