Last Updated on November 28, 2022 by admin
In this article, we’ll provide five specific dryland training exercises for freestyle, that swimmers can perform at home with no specialist equipment.
The benefits of dryland training
Many competitive freestyle 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 specific freestyle exercises 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, which 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.
Related article on dynamic stretching for swimmers
We have produced a related article on dynamic stretching for swimmers. Which you can view by clicking this link: dynamic stretching for swimmers
Exercises for freestyle
Listed below are five specific dryland training exercises for freestyle.
Chair Dips
Introduction: Chair dips are an excellent exercise for developing a swimmer’s triceps muscles.
How to perform this exercise: The swimmer should use a sturdy chair that is ideally placed against a wall to stop it from slipping while performing this exercise.
- The swimmer should start this exercise by sitting on the chair with their arms by their side and their feet flat on the floor, hip-width apart.
- The swimmer grips the front of the chair seat with both hands.
- They then slowly move forward moving their buttocks off the chair, with their arms fully extended, and their knees slightly bent, ensuring that their feet a still flat on the floor.
- While slowly inhaling, the swimmer should lower their body by bending their arms at an approximate 90-degree angle.
- The swimmer should hold this position for a second or two, then slowly exhale as they return to the fully extended arms position.
- Beginners should perform this exercise 8 to 10 times with 2 to 3 reps.
Straight-Arm Plank
Introduction: The straight arm plank is an effective exercise for developing the swimmer’s core and shoulder muscles.
How to perform this exercise: The swimmer starts this exercise in the crawling position, kneeling on both knees together with their body weight on their fully extended arms.
- The swimmer then extends both legs and assumes the standard push-up position.
- They should ensure that their arms and hands are shoulder-width apart.
- The swimmer’s head, back and legs should be in a straight line.
- The swimmer should engage their core.
- Beginners should hold this position for between 20 and 30 seconds.
- Repeat this exercise 3 or 4 times.
The Supported Bridge Pose
Introduction: The supported bridge pose is a yoga pose to help develop the swimmer’s strength in their back and thighs.
How to perform this pose: To start this exercise, the swimmer lays on the floor in a supine position (on their back).
- They should ensure that their arms remain on the floor by their sides, throughout this exercise.
- They then fully bend their knees, with the soles of their feet on the floor.
- At the same time, the swimmer should engage their core
- They then raise their hips to their full extent.
- The swimmer stays in this position while they take ten deep, slow breaths.
- Once mastered swimmers can slowly increase the amount of time that they hold this pose.
- Beginners should perform this exercise 8 to 10 times with 2 to 3 reps.
The Reverse Crunch
Introduction: The reverse crunch is an excellent exercise for developing the swimmer’s core muscles.
How to perform this exercise: The swimmer starts this exercise by lying flat on the floor on their back (supine position)
- They should have their arms by their sides.
- The swimmer then raises their legs together and bends their knees at 90 degrees.
- The swimmer should engage their core
- They should then bring their knees up to their chest while raising their hips off the floor.
- The swimmer should hold this position for a count of 5
- Then they should slowly lower their legs back to the starting position.
- Beginners should perform this exercise 8 to 10 times with 2 to 3 reps.
Rock Pose
Introduction: The rock pose is a simple yet effective, yoga pose to help develop the swimmer’s flexibility in their ankles and feet.
How to perform this exercise: The swimmer starts this exercise by kneeling on a kickboard or a mat, with the bridges of both feet flat on the floor.
- They then slowly lower their buttocks down, until they are sitting on their heels.
- Swimmers should start off sitting on their heels for approximately 15 seconds.
- Before raising their buttocks, to resume the starting kneeling position.
- Swimmers should repeat this exercise initially 4 times.
- As the swimmer becomes more comfortable performing this exercise, they can slowly increase the sitting time and the number of repetitions.
- To develop increased flexibility, the swimmer can very slowly lean back while sitting on their heels.
- They can use their hands as support, to very slowly ‘walk’ their body back to increase the stretch.
- To develop increased flexibility still further, the swimmer can place their legs and feet wider so that they sit directly on the floor.
How to engage the swimming core
These dryland training exercises for freestyle, 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.
Related article on developing your swimming core
We have produced a related article on developing your swimming core. You can view it by clicking this link: developing your swimming core
Related article on dryland training for backstroke
We have produced a related article on dryland training for backstroke. You can view it by clicking this link: dryland training for backstroke
Related article on dryland training for breaststroke
We have produced a related article on dryland training for breaststroke. You can view it by clicking this link: dryland training for breaststroke
Related article on dryland training for butterfly
We have produced a related article on dryland training for butterfly. You can view it by clicking this link: dryland training for butterfly
Related article on circuit training for swimmers
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Takeaway
Many competitive freestyle 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.
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.
- That they are performing 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.
- That 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.
Related article on swimming ankle strength and flexibility
We have produced a related article on swimming ankle strength and flexibility. You can view it by clicking this link: swimming ankle strength and flexibility
Takeaways
In this article, we’ll provide five specific dryland training exercises for freestyle, that swimmers can perform at home with no specialist equipment.
- Many competitive freestyler 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 breaststroke that freestyle swimmers can incorporate into their dryland/land training programme.
Related freestyle articles you may find useful
We have produced a series of related articles on freestyle. You can view these by clicking these links: Common Competitive Freestyle Faults | An Overview of The Freestyle Stroke | Improving the Freestyle Pull | Improving the Freestyle Catch | Freestyle Leg Kicking Patterns: An Introduction | Freestyle Body Rotation: An Introduction | The Major Muscles Used During Freestyle | Dryland Training Exercises for Freestyle | How to Improve a Freestyle Start | Freestyle Turns Made Easy | Freestyle Breathing Drills: An Introduction | Freestyle Kicking: Improving the Technique | 101 Ways to Improve Your Freestyle Swimming
Related publication: FREESTYLE Competitive Swimming Drills
We have published a related publication: FREESTYLE Competitive Swimming Drills
- This publication provides coaches, teachers and swimmers with over 90 tried and tested competitive freestyle drills and progressions.
- For further details and ordering information please use the following link: FREESTYLE Competitive Swimming Drills
Swimming resource library
We have produced a swimming resource library.
- This contains links to all of our blog post.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
- 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.
For more information about joining this group please use the following link: The Competitive Swimming Exchange