Land Training For Swimmers: Dryland Exercises
What Is Land Training For Swimmers?
Swimming, as an exercise on its own, is a great way of getting and staying fit. It works all muscle groups, builds strength and endurance, whatever level you are training at. Adding a combination of dryland exercises is beneficial to swimmers of all levels.
Land training for swimmers isn’t just for elite athletes. From Olympic athletes to hobby enthusiasts, dryland exercises for swimmers are beneficial for all. So, what are some examples of land training for swimmers, and how effective are these dryland workouts for swimmers of different abilities?
What Type of Dryland Exercises Are Best For Swimmers?
A combination of strength training, cardio and stretching offers the most effective form of land training for swimmers. Here’s a breakdown of some effective dryland exercises to get you started.
Strength Training
There can be concern amongst the competitive swimming community that too much strength training can make swimmers too bulky. The truth is, choosing the right exercises for your swimming level can really benefit your form. So, if you’re ready to hit the gym in an attempt to increase your strength, give these exercises a go.
- Bent Over Reverse Fly with weights – These will work the upper back and shoulder muscles. They help improve posture and strength.
- Russian Twist with medicine ball – This one works the oblique muscles, shoulders and hips. It helps to develop a better stroke by enabling you to control your glide more effectively.
- Dumbbell Woodchop – Core, abs and obliques are put to work here. The twisting and lifting movement replicate some of your swimming moves in the water.
Cardio Training
Whatever your swimming level, improving your cardiovascular fitness will improve your endurance and stamina. You’ll be able to swim faster and for longer distances as a result. Some good examples of cardio training include:
- Plank – A simple exercise, with many variations depending on your ability. This will help with your form in the water, as well as helping to prevent injury.
- Push-ups – These will improve your pushing power in the water by working the arms and chest.
- Squat Jumps – Calves, glutes and quads get the full treatment from a set of these. Definitely one to get the heart pumping.
- Pull-ups – Front and back shoulder muscles and the neck muscles benefit from these. They are particularly effective for Butterfly swimmers.
- Lunges – Get the blood flowing and build lower body strength with these. Glutes, quads and core get a good workout, and lunges keep the hips flexible too.
Stretching
Try to make stretching part of your swimming routine before you get into the water. Adding a dedicated stretching session to your programme 2-3 times per week is even better. Start with 3-5 stretches, and repeat 2-4 times, holding for 20-60 seconds per stretch. Remember to breathe deeply so that you relax into the stretch, maximising its potential.
Stretches that work the triceps, deltoids, pectorals and hips are the most useful for swimmers. Yoga and pilates would also be a great addition to any land training for swimmers of all levels.
Dryland exercises will give you a real advantage when you take to the water. But don’t neglect that warm up in the pool too. A strong, flexible body will allow you to enjoy swimming for longer, whether it’s a spectacular sprint in the next World Championships, or a leisurely workout in the sun.
Discover The Mailsports Range for Land Training Accessories
Skipping Rope.
Discover the high-quality fitness mad ultra speed skipping rope.
Resistance Bands.
Using resistance bands are similar to training with dumbbells or weight machines. They can also increase the stabiliser muscles and give you a full body workout!
Roller and Massage Balls.
Explore the tread foam roller from Mailsports to relieve muscle tightness and soreness after a day in the pool.
Slide Dryland Trainer.
The slide dryland trainer from Finis boasts many benefits. The rotating handles give you the perfect opportunity to practice hand and forearm positioning, with two resistance levels.
Yoga Mat.
You’ll want to invest in a quality yoga mat to lay on when you’re poolside stretching.