Dryland Training for Swimmers: Boost Strength, Prevent Injury & Swim Faster

✅ Dryland improves strength, mobility, and stroke power

✅ Reduces injury risk through balanced muscle development

✅ Dynamic warm-ups are crucial for safe performance

✅ Can be tailored to beginner or advanced levels

✅ Enhances stroke rate and distance per stroke

✅ Efficient 10–15 minute sessions, 2–3 times per week

✅ Encourages explosive movements for faster swimming

✅ Must be done with proper form and progression to avoid injury
Important Details

1. Dynamic Warm-Up Exercises:

   • Arm Circles: Warming up through various sizes (small, medium, and large) for shoulder flexibility.

   • Arm Swings: Activating triceps and chest through different arm movements.

   • Leg Warm-Ups: Activities like butt kicks to engage hip flexors and hamstrings.

   • Core Activation: Plank exercises, T-rotations, and arm/leg raises for overall stability and strength.

2. Beginner Workout Details:

   • Burpees: 10 repetitions, variation from explosive to modified approaches.

   • Alternating Jump Lunges: Powerful leg movements focused on plyometric engagement.

   • Leg Lifts: Core-focused exercise to be performed on the back.

   • Plank Progression: Engaging the core through various tapping movements in a plank position.

3. Advanced Workout Details:

   • Push-Ups: Various grips and intensities from standard to clapper push-ups.

   • Donkey Kicks: Explosive leg kicks that simulate handstand dynamics.

   • Sit to Stand Jumps: Jumping from a seated position to enhance core and leg power.

   • Pull-Ups: Varied grips for different muscle engagement and strength enhancement.

4. Rest Intervals: The recommended rest period between rounds is 30 to 60 seconds to promote recovery without extended delays that might affect workout efficacy.

5. Progressive Overload Strategy: Recognizing the importance of challenging one’s limits by applying weight to push-ups or increasing the complexity of movements to stimulate muscle growth and endurance.

6. Consultation for Safe Training: Encouragement to consult with trainers or medical professionals if there are any concerns about the risk of injury during exercise to maintain safety and performance enhancement.

7. Training Duration: Each workout is designed to last about 10 to 15 minutes, making it manageable to incorporate into a swimmer’s routine either before or instead of swimming sessions.