Last Updated on November 27, 2022 by admin
In this article, we’ll provide advice, exercise, hacks and tips on the benefits of plyometrics for swimmers.
What are plyometric exercises?
Plyometrics is a form of dryland exercise, with the objective of increasing both the swimmer’s speed and strength (= power)
- Plyometrics requires the swimmer to perform a series of intense, high-impact exercises at the maximum force with short intervals.
- Plyometric exercises include jumping, lunging and bounding.
Why are plyometrics important for swimmers?
Plyometric exercises are used by the world’s top swimmers to help them develop explosive power.
- This explosive power enables them to become faster off the starting blocks and quicker during a turn.
- Sprinters also use plyometric exercises to help them improve their speed and acceleration.
Plyometrics for swimmers: considerations
Before undertaking plyometric exercises, both swimmers and coaches should ensure they are conducted safely.
Start slowly
When starting any new training programme, many swimmers push themselves too hard from the start.
- This often results in them suffering from fatigue.
- This can increase their risk of injury
- It can lead to them becoming demotivated
- This, in turn, can lead to them dropping out of the training programme altogether.
Therefore, we strongly recommend that you start your plyometric training programme slowly, get used to this form of exercise and enjoy the experience.
Warm-up
The very nature of plyometric training requires that the swimmer ensures they are thoroughly warmed-up before performing this type of exercise.
Focus on landing correctly
Plyometric exercises impacts the swimmer’s joints, especially in the lower body.
- To help absorb the impact of the plyometric exercises and reduce the risk of injury, swimmers should ensure that they focus on their landing.
- They should land as gently as possible with their knees slightly bent.
Focus on technique
Swimmers should also focus on their technique while performing any form of plyometric exercise.
- Not only will this ensure that they are performing the exercise correctly, but it will also reduce the risk of injury.
Wear appropriate footwear
We recommend that you perform these exercises with appropriate footwear.
- Ideally a pair of good well padded, training shoes.
- This will further help absorb the impact of the plyometric exercises on the swimmer’s lower body and further reduce the risk of injury.
Cushion the landing
To help further reduce the risk of injury, swimmers and coaches wherever possible, should perform plyometric exercises on a soft surface.
- Using a sprung floor, an artificial running or playing surface, grass or a gym mat (non-slip) will help to further adsorb the impact and further reduce the risk of injury.
Plyometrics for swimmers: exercises
As with most forms of training, swimmers should start their plyometric training slowly, and gradually add to the number of sets and repetitions as they become fitter and stronger.
Here are some of our favourite and most effective plyometric exercises, which swimmers can easily incorporate into their dryland/land training program.
Power skipping
This is a great opening plyometric exercise.
- The swimmer should start by gently skipping (with no rope)
- They should gradually increase their speed and intensity while, lifting their lead leg as high as they can, while raising their alternate arm as high and as straight as they can.
- They should regain their balance, pause for 5 seconds, then repeat the exercise.
- We suggest starting to introduce this exercise with a 2-minute warm-up low-intensity set
- Followed by 1 to 2 sets of 5 to 10 reps.
Squat jumps
The swimmer squats down as far as they can and hold that position for five seconds.
- They then jump up by driving with both their legs and arms as high and fast as they can, into a tight streamlined position.
- Swimmers should ensure they land with bent knees.
- They should regain their balance, pause for 5 seconds, then repeat the exercise.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Box jumps
The swimmer squat jumps onto a low bench or box. (approximately 30 cm/12 inches high)
- Once the swimmer has completed their squat jump, they then step off the bench or box.
- Please ensure that the bench or box is both strong and secure to allow this exercise to be performed safely.
- They should regain their balance, pause for 5 seconds, then repeat the exercise.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 reps.
Plyometric push-ups
The swimmer performs a standard push-up.
- As they start to raise their body by straightening their arms, they should drive them powerfully upwards.
- They should aim to lift their hands as far off the floor as they can and perform a clap.
- They should regain their balance, then repeat the exercise.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Tuck jumps
The swimmer stands upright with their feet shoulder-width apart.
- They then perform a half-squat
- They then jump up by driving with both their legs and arms, while aiming to tuck their knees up in front of them, as high as they can.
- Swimmers should ensure they land with bent knees.
- They should regain their balance, pause for 5 seconds, then repeat the exercise.
- Once they have regained their balance, they perform a repeat of this exercise
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Forward hops
The swimmer squats down as far as they can.
- They then spring forward by driving with both their legs and arms as far as they can.
- As soon as they complete their spring forward, they should squat down and repeat the exercise.
- Some coaches prefer their swimmers to perform this exercise with their feet hip-width apart and some with their feet shoulder-width apart.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Lateral jumps
The swimmer stands upright, with their left leg slightly raised off the floor.
- They then drive off their right leg onto their left leg, without their right leg touching the floor.
- They should regain their balance, pause for 5 seconds, then repeat the exercise using alternate legs.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Jumping lunges
The swimmer starts this exercise standing upright with their feet hip-width apart.
- They perform a small hop and land in the lunge position.
- They then use their arms to drive upwards to jump into the air, to switch their legs into an alternate lunge position.
- We suggest starting to introduce this exercise with 1 to 2 sets of 5 to 10 reps.
Medical advice
Before starting any exercise programme, we advise that you consult with your healthcare professional if you’re concerned about an existing or potential medical condition.
Plyometrics for swimmers: Takeaways
Plyometrics is a form of dryland exercise, with the objective of increasing both their speed and strength (power)
- It requires the swimmer to perform a series of intense, high-impact exercises at maximum force with short intervals.
- Plyometric exercises include jumping, lunging and bounding.
Plyometric exercises are used by the world’s top swimmers to help develop their explosive power.
- This explosive power enables them to become faster off the starting blocks and quicker during a turn.
- Sprinters also use plyometric exercises to help them improve their speed and acceleration.
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