Dryland Training Exercises for Backstroke

Last Updated on March 7, 2024 by admin

**Many competitive backstroke swimmers regularly undertake dryland/land training**

In this article, we’ll provide specific dryland training exercises for backstroke, that swimmers can perform at home with any specialist equipment.

The benefits of dryland training for backstroke

Many competitive backstroke swimmers regularly undertake dryland/land training.

This helps them to gain additional benefits beyond those that can be achieved by training in the water alone.
These include increased power, strength, endurance, speed, and coordination.
Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalance caused by poor stroke technique or overuse.
The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

We have included some dryland training exercises for backstroke that swimmers can incorporate into their dryland/land training programme.

Warm-up exercises

An effective warm-up can provide a swimmer with many benefits. These include,

Increasing the swimmer’s muscle temperature can help reduce the chances of muscle or tendon injuries.
It can help increase the flexibility of the muscles, helping them become more efficient and powerful.
It can help prepare the swimmer’s nervous system, making them more efficient and quicker to react.
An effective warm-up can help to ensure that the swimmer’s cardiovascular system is prepared for the body’s increased demands for blood and oxygen.
Swimmers should ensure they have warmed up correctly and should ideally include exercises such as jogging on the spot, leg swings and skipping in their warm-up routines.

Dryland Training Exercises for backstroke

Gradual and controlled increase

We have provided suggestions for the number of times and reps a beginner should start to perform these exercises.

As swimmers adapt to these exercises, they can be slowly increased.
Once mastered, swimmers can add to the resistance to these exercises by holding some light weights.
Some light dumbbells of no more than 3kgs or 6lbs would be ideal.
If no dumbbells are available, then swimmers could try using two identical drinks bottles.
Please ensure that when performing these exercises, any increase is gradual and controlled.

Backstroke arm recoveries

This exercise is commonly used as a part of a backstroke swimmer’s dryland warm-up routine — **This exercise is commonly used as a part of a backstroke swimmer’s warm-up routine**

Backstroke arm recoveries are an excellent exercise for strengthening and increasing flexibility in the muscles around the swimmer’s shoulder.

How to perform backstroke arm recoveries

The swimmer starts this exercise by standing upright with their feet shoulder-width apart

Their knees and toes should be pointing forward.
Their arms should be fully extended by their sides.
The swimmer raises their right, fully extended arm, shoulder width-apart, just past their ear until they feel a stretch in their shoulders.
As soon as they feel the stretch, they lower their right arm to the start position.
As soon as their right arm is back to the start position, the swimmer repeats the exercise using their left arm.
Beginners should perform this exercise 8 to 10 times (4 to 5 times on each arm), with 2 to 3 reps.
As the swimmer adapts to this exercise they should increase their tempo.
This exercise is commonly used as a part of a backstroke swimmer’s deck/poolside warm-up routine.

Variation

Some swimmers may prefer to perform this exercise as a double-arm recovery.

Where the swimmer raises both fully extended arms just past their ear until they feel a stretch in their shoulders.

Straight leg flutter kicks

The swimmer's legs should remain straight, with their toes pointed throughout this exercise — **The swimmer’s legs should remain straight, with their toes pointed throughout this exercise**

Straight leg flutter kicks are a great core development exercise for the core and glutes

How to perform straight leg flutter kicks

The swimmer should lay on the floor on their back (supine) with their, arms straight by their sides and their hands tucked under their butt.
Ideally on a soft surface such as a gym mat or carpet.
They should raise their legs approximately 6 inches (15 cm) off the ground.
They should then engage their core during this exercise.
Their legs should remain straight, with their toes pointed throughout this exercise.
The swimmer performs a series of small flutter kicks.
Beginners should aim to continually kick for 10 to 20 seconds, with 2 to 3 reps.

Straight leg flutter kicks with arm recoveries

Straight leg flutter kicks with arm recoveries are an advanced Pilates exercise that helps to further develop the core and glutes. It also strengthens and increases the flexibility of the muscles around the swimmer’s shoulder

How to perform straight leg flutter kicks with arm recoveries

As for the straight leg flutter kicks exercise above.
The swimmer should lie on the floor on their back (supine).
Ideally on a soft surface such as a gym mat or carpet.
This exercise should be performed with an alternate right arm/left leg and left arm/right leg action.
Their arms should be fully extended by their sides.
The swimmer raises their right, fully extended arm just past their ear until they feel a stretch in their shoulders.
As soon as they feel the stretch, they lower their right arm to the start position.
As soon as their right arm is back to the start position, the swimmer repeats the exercise using their left arm.
They should then engage their core during this exercise.
Their legs should remain straight, with their toes pointed throughout this exercise.
The swimmer performs small flutter kicks.
Beginners should aim to continually kick for 10 to 20 seconds, with 2 to 3 reps.

Variation

Some swimmers may prefer to perform this exercise as a double-arm recovery.

Where swimmer raise both fully extended arms just past their ear until they feel a stretch in their shoulders.

How to engage the swimming core

These exercises require the swimmer to engage their core.

Engaging core muscles ensures the abdominal muscles are correctly aligned, to help support and perform certain swimming-related drills and skills effectively.
To engage their core, the swimmer should continue to breathe normally.
They should then tighten and contract their stomach muscles while drawing their navel towards their spine.

Swimmer’s safety and medical advice

When performing any form of land/dryland training exercise, swimmers should ensure that:

They have enough room to safely perform each exercise.
They perform these exercises on a cushioned surface, such as a carpeted floor or gym mat.
Wherever possible swimmers should exercise in an environment that is free from distractions.
All the equipment is fit for purpose and safe to use.
Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
They have warmed up properly beforehand.
Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Dryland training exercises for backstroke: Takeaways

Many competitive backstroke swimmers regularly undertake dryland/land training.

This helps them to gain additional benefits beyond those which can be achieved by training in the water alone.
These include increased power, strength, endurance, speed, and coordination.
Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalance caused by poor stroke technique or overuse.
The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

We have included some specific dryland training exercises for backstroke that swimmers can incorporate into their programme.

Related publication: BACKSTROKE Competitive Swimming Drills

We have published a related publication: BACKSTROKE Competitive Swimming Drills

This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive backstroke drills and progressions.
For further details and ordering information please use the following link: BACKSTROKE Competitive Swimming Drills

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This contains links to all of our blog posts.
These are subdivided by swimming category

To access any article simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
It’s for all those who are interested in competitive swimming, either in the pool or in open water.

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