Gym Ball Exercises for Swimmers

Last Updated on February 4, 2024 by admin

**Many top swimmers use a gym ball during their land/dryland training programme**

In this article, we’ll provide advice, exercises, hacks and tips on the benefits of gym ball exercises for swimmers.

The benefits of gym ball exercises for swimmers

A gym ball, also known as an exercise ball, a Swiss ball or a yoga ball is a large inflatable plastic/rubber ball.

Many top swimmers use a gym ball during their land/dryland training programme.
The instability of the ball causes the swimmer’s body to respond, which helps to develop and improve a swimmer’s balance, core strength and flexibility.

Gym balls come in a variety of sizes with a diameter of approximately 55 to 85 cm (21.5 to 34 inches)

The swimmer should ensure that they use a gym ball of the correct size.
They should ensure that when they sit on an inflated ball, their knees are bent at a 90-degree angle.

Swimmers can increase the scale of difficulty of their workouts.

To increase the difficulty, they should inflate their gym ball more.
To reduce the difficulty, they should partially deflate their ball.

Gym ball exercises

We have listed below some of our favourite gym ball exercises for swimmers.

Ball Pass

Introduction: This is an excellent exercise for developing the swimmer’s core (abs) and their quads (upper thighs), as the swimmer passes the gym ball from their hands to their feet and back again.

How to perform this exercise: The swimmer should start this exercise lying on the floor in a flat supine (on their back) position.

The swimmer should engage their core (see how to engage your swimming core below)
With the gym ball in their hands and their arms fully extended above their head
They then raise their arms vertically, in a slow and controlled manner, lifting their shoulders off the floor.
At the same time, the swimmer raises their legs vertically.
They then transfer the gym ball from their hands to between their feet.
Then they lower their legs in a slow and controlled manner while keeping them straight.
The swimmer should keep their arms raised vertically and their shoulders off the floor.
They very briefly touch the gym ball on the floor.
Then they immediately raise their legs vertically in a slow and controlled manner, until they can transfer the gym ball back to their hands.
The swimmer then lowers their arms in a slow and controlled manner while keeping them straight.
They should keep their legs raised vertically.
To complete the rep, the swimmer very briefly touches the gym ball on the floor, then immediately raises their arms in a slow and controlled manner.
Beginners should perform this exercise 10 to 20 times with 2 to 3 reps.

Alternating superman

The alternate superman is a great gym ball exercise for swimmers — **The alternate Superman exercise**

Introduction: This is a great exercise for developing the swimmer’s glutes (buttocks), hamstrings and core.

How to perform this exercise: The swimmer starts this exercise lying in a prone (face down) position.

Their hips should be centred over the top of the ball, with their chest slightly raised.
The swimmer’s hands should be touching the floor in front of them approximately shoulder-width apart.
Their feet should also be touching the floor approximately shoulder-width apart.
They should ensure they continue to look downwards at the floor during this exercise.
The swimmer should engage their core (see how to engage your swimming core below)
The swimmer then raises and fully extends their right arm and their left leg to shoulder height.
They hold this position for 5 seconds
Then they slowly lower them in a controlled manner.
They then repeat this exercise, this time raising and fully extending their left arm and right leg to shoulder height.
Beginners should perform this exercise 10 to 20 times (10 right arm, left leg and 10 left arm, right leg) with 2 to 3 reps.

Straight arm Y, W and T lifts

The straight arm lift exercise is one of the great gym ball exercises for swimmers — **The straight arm lift exercise**

Introduction: The straight arm Y, W and T lifts are excellent exercises for adding stability and flexibility to the shoulder muscles and developing the swimmer’s core and back muscles.

How to perform these exercises: The swimmer starts these exercises in a prone (face down) position laying on the gym ball so that both their trunk and hips are supported.

Their knees and toes should be on the floor.
Y straight arm lift, the swimmer should fully extend their arms past their head and position them in an over shoulder-width apart position, forming a Y shape.
W straight arm lift, the swimmer should bend their arms at 90 degrees, forming a W shape, with their arms and head.
T straight arm lift, the swimmer should fully extend their arms level with their shoulders, forming a T shape, with their arms and body.

For these exercises

The swimmer should engage their core (see how to engage your swimming core below)
They should only raise their arms for as far as possible.
They should ensure that they don’t lift their head or arch their back.
The swimmer should hold the raised position for a second or two, before returning to the start position.
Beginners should perform this exercise 8 to 10 times with 2 to 3 reps.

Variations

Once mastered the swimmer can perform both the Y, W and T straight arm lifts alternately.

Gym Ball Push-ups

The gym ball push-up exercise is one of the great gym ball exercises for swimmers — **The gym ball push-up exercise**

Introduction: Push-ups are a classic dryland training exercise. They are excellent for strengthening the swimmer’s chest, triceps and shoulders.

How to perform this exercise: The swimmer starts this exercise in a prone (face down) position.

Their hands should be placed on either side of the gym ball, with their fingers facing downwards.
They should ensure that their arms are fully extended
Their hands should be palms-down on the floor and should be approximately shoulder-width apart.
They should ensure that their body is parallel to the floor during this exercise.
The swimmer should lower their chest to the gym ball.
They should engage their core (see how to engage your swimming core below)
The swimmer should then raise themselves back to the start position in a controlled manner.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

Stir the pot

Introduction: This 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 plank position.

With their forearms on the gym ball and with their hands clasped together to support their body weight.
Swimmer should keep their head, body and legs in a straight line.
The swimmer should engage their core.
They should then perform small clockwise circles with their arms.
The swimmer should keep the rest of their body stable.
They should repeat this exercise in an anti-clockwise direction.
Beginners should perform this exercise 10 to 20 times (5 to 10 clockwise and 5 to 10 anti-clockwise) with 2 to 3 reps.

Oblique crunches

Introduction: These are an excellent exercise for developing the swimmer’s core (abs) and lower back

How to perform this exercise: The swimmer starts this exercise on their right-hand side with the gym ball positioned on their hip.

The gym ball should ideally be placed close enough to a wall so that the swimmer can anchor’ their feet against the bottom of the wall.
The swimmer should ensure that their head, trunk and legs are in a straight line at the start of this exercise.
They should clasp their hands behind the back of their neck.
The swimmer should then lower their trunk by bending at the hips.
Once they have reached the full extent of their downward crunch.
They then raise their trunk to its full extent, again by bending at the hips.
Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.

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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.

Gym ball exercises for swimmers: Takeaways

A gym ball, also known as a Swiss ball or a yoga ball is a large inflatable plastic/rubber ball.

They are commonly used during swimming dryland training or physical therapy.
The instability of the ball causes the swimmer’s body to respond which helps to develop and improve a swimmer’s balance, core strength and flexibility.

Gym balls come in a variety of sizes with a diameter of approximately 55 to 85 cm (21.5 to 34 inches)

The swimmer should ensure that they use a gym ball of the correct size.
They should ensure that when they sit on an inflated ball, their knees are bent at a 90-degree angle.

Swimmers can increase the scale of difficultly of their workouts.

To increase the difficulty, they should inflate their gym ball more.
To reduce the difficulty, they should deflate their ball.

Gym ball exercises for swimmers: 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 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.
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.
That 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.

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