Last Updated on December 1, 2020 by admin
In this article, we’ll provide advice, exercises, hacks and tips on medicine ball exercises for swimmers.
Many competitive swimmers regularly undertake dryland/land training.
- This is to gain additional benefits beyond those which can be achieved by training in the water alone.
- A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball.
- They are commonly used to help increase a swimmer’s strength and power.
Selecting the correct medicine ball
- Medicine balls are available in a variety of sizes and weights.
- Some have built-in handles to offer improved grip.
- They are usually made from either leather, nylon, or rubber.
- Medicine balls range in size from that of a cricket/baseball size to larger than a football/basketball.
- They usually range in weight from 1 kg to 10 kg (approximately 2 to 22 pounds).
- However, the size does not always determine the weight of the medicine ball.
- The medicine ball’s weight and size should be specific to the swimmer’s training requirements and goals.
- The smaller and lighter medicine balls should be used for high intensity, high repetition training.
- The larger and heavier medicine balls should be used for strength and power training.
- For beginners, we usually start with a 3kg medicine ball for boys and a 2kg medicine ball for girls.
- The ideal medicine ball in both size and weight, should allow the swimmer to feel the resistance and at the same time allowing them to perform the exercise in a correct and controlled manner.
How to use a medicine ball correctly
Listed below are some guidelines to help use a medicine ball correctly and safely.
- As with any form of exercise, swimmers should warm-up correctly beforehand and cool down afterwards.
- Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
- They should ensure that they do not misuse a medicine ball as this could lead to an injury.
- Swimmers should start sessions with lighter less intense exercises, then gradually progress to heavier more intense exercises
- Ideally, a series of medicine balls exercises during a session will work alternate part of the swimmer’s body (i.e. arms, legs and core)
- The swimmer may need to have several different weights of medicine ball available.
- Some heavy, some medium and some light.
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Many of our swimmers start medicine ball training by using the AmazonBasics Medicine Ball. They find them ideal for dryland/land training and are well made and reasonably priced.
- 3 kg ball for upper- and lower-body exercises
- Ideal for classic medicine ball workouts
- Helps develop core strength, balance, and coordination
- Sturdy rubber construction; can bounce off hard surfaces
- Textured finish provides a superior grip
Medicine Ball Exercises
Listed below are some of our favourite medicine ball exercises for swimmers.
Russian Twists
This is a great general core development exercise that strengthens the obliques (the muscles on the side of the abdominals).
How to perform this exercise
The swimmer starts this exercise by sitting on the floor with their knees bent at approximately 45 degrees.
- They should engage their core (see how to engage swimming core below)
- They should lean slightly backwards and lift their feet an inch or two (2.5cms to 5cms) off the ground, still bent at approximately 45 degrees.
- The swimmer should engage their core (see how to engage swimming core below)
- They should hold the medicine ball with a bent elbow at approximately 90 degrees.
- Using the medicine ball for momentum, they should twist their torso to one side then twist to the opposite side.
- The swimmer should avoid swaying their legs and feet.
- They should focus on keeping their head facing forwards throughout this exercise.
- Beginners should perform this exercise 8 to 10 times (4 to 5 times on each side), with 2 to 3 reps.
Diamond push-ups
Introduction: This is a variation of the standard push-up which is 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.
- The swimmer forms a diamond shape with their arms.
- Their hands should be close together while placing them on top on the medicine ball.
- Their arms should be fully extended
- The swimmer should then slowly lower their chest to the medicine ball by bending their arms.
- They should engage their core (see how to engage 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.
Straight arm and overhead squats
Introduction: These are variations of the classic squat which is an effective exercise for developing swimmer’s quad muscles.
How to perform this exercise: Swimmers should start this exercise standing with their feet slightly wider than their hips.
- The swimmer should look straight ahead and fix a point on a wall to look at while they perform the exercise.
- Holding a medicine ball, the swimmer should put their arms straight out in front of them and parallel to the ground.
- This will help to keep the swimmer’s chest upright and their spine in a neutral position.
- The weight should be distributed through the heels and the balls of their feet.
- The swimmer should engage their core while performing this exercise*.
- Swimmers should begin this exercise by inhaling and bending at the hips.
- Then as they continue the exercise bend at the knees
- Swimmers should focus on keeping their knees aligned with their feet.
- They should ideally continue their squat until their hips are lower than their knees.
- Swimmers should then exhale and slowly return to the start position.
- Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.
Variation: As for the exercise above, but for this exercise, the swimmer should hold the medicine ball vertically above their head.
- Once mastered, the swimmer can perform alternate straight arm and overhead squats.
V-Ups
Introduction: This is an advanced exercise for developing the swimmer’s core.
How to perform this exercise: The swimmer should start this exercise by lying on their back (supine).
- Their arms should be on the floor, fully outstretched above their head, holding the medicine ball.
- Their legs should also be fully outstretched on the floor.
- The swimmer should engage their core
- The swimmer raises both their arms and legs while still keeping them both fully outstretched.
- They should also raise their torso, to make a v-shape with their arms, trunk and legs.
- The swimmer should very briefly hold the v-shaped position for a second or two.
- Before returning to the starting position in a controlled manner.
- Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.
Pullover sit-up
Introduction: This exercise is a variation of the standard sit-up which is great for developing the swimmer’s core.
How to perform this exercise: The swimmer should start this exercise by lying on their back (supine).
- Their arms should be on the floor, fully outstretched above their head, holding the medicine ball.
- Their leg should also be fully outstretched on the floor.
- The swimmer should engage their core
- They should then bring the medicine ball over their head and down to their knees
- At the same time lifting their shoulders and back off the floor.
- They return to the starting position in a controlled manner.
- Beginners should perform this exercise 8 to 10 times, with 2 to 3 reps.
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.
Related article on developing your swimming core
We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core
Takeaways
In this article, we’ll provide advice, exercises, hacks and tips on medicine ball exercises for swimmers.
- Many competitive swimmers regularly undertake dryland/land training.
- This is to gain additional benefits beyond those which can be achieved by training in the water alone.
- A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball.
- They are commonly used for ballistic training to help increase a swimmer’s explosive power during their plyometric dryland/land training programmes.
Related article on plyometrics for swimmers
We have produced a related article on plyometrics for swimmers. Which you can view by clicking this link: plyometrics for swimmers.
Related article on swimming dryland training
We have produced a related article on swimming dryland training. Which you can view by clicking this link: swimming dryland training.
Related article on circuit training for swimmers
We have produced a related article on circuit training for swimmers. Which you can view by clicking this link: circuit training for swimmers.
Swimmers safety and medical advice
When performing any form of swimming training exercise, swimmers should ensure that:
- They have enough room to safely perform each exercise.
- 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.
- That they warm-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.
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
Swimming equipment
We have provided a recommended swimming equipment page.
- It contains swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: swimming equipment
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
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