Last Updated on February 18, 2024 by admin
In this article, we’ll provide advice, exercises, hacks and tips on the benefits of resistance band exercises for swimmers.
What are resistance bands?
Resistance bands are latex bands commonly used by swimmers as a part of their warm-up and land/dryland training programmes.
- They usually come in a set of five colour-coded bands, each with a different resistance level.
- Please be aware that the colour coding can vary between brands.
Portable, easy to use and use anywhere
Resistance bands are inexpensive, light, portable and easy to use.
- This makes them an essential part of a swimmer’s kit.
- They can be used almost anywhere, on the poolside/deck, in the gym, in a changing area or at home.
The benefits of resistance band exercises for swimmers
Training with resistance bands can provide a swimmer with many benefits. These include,
Targeting muscle groups
Resistance bands are ideal for effectively targeting particular muscle groups, which other forms of land/dryland training cannot.
- Particularly the small muscle groups in and around the shoulders
Mirroring stroke patterns
The versatility of resistance bands exercises allows the swimmer to mirror some of the movement patterns in their stroke with varying degrees of resistance.
Warm-ups
Resistance bands are ideal for use during a swimmer’s poolside/deck warm-up.
Related article on the benefits of competitive swimming warm-ups
We have produced a related article on the benefits of competitive swimming warm-ups. You can view it by clicking this link: competitive swimming warm-ups
Increasing flexibility
Resistance bands are designed to help develop a swimmer’s flexibility, especially around the shoulders.
Injury prevention
Shoulder injuries are one of the most common in competitive swimming.
Using a resistance band as part of their warm-up will reduce the chances of a shoulder injury.
Aiding rehabilitation
Resistance bands are also commonly used during a swimmer’s rehabilitation from illness or injury.
Related article on rehabilitation from swimming injuries or ailments
We have produced a related article on rehabilitation from swimming injuries or ailments. You can view it by clicking this link: rehabilitation from swimming injuries or ailments
Developing strength
Although resistance band exercises will marginally increase a swimmer’s strength, the main benefits of using resistance bands are to help develop a swimmer’s flexibility and mobility.
Resistance band exercises for swimmers
Listed below are some of our favourite resistance band exercises for swimmers.
- We strongly recommend that before swimmers start these exercises, they should complete a 5-minute aerobic warm-up.
- Swimmers should start these exercises by selecting a resistance band that they find easy to use.
- Only when they have mastered the correct technique and find the exercises easier, should they move on to a resistance band with greater resistance.
- Swimmers should start these exercises by completing 2 to 3 sets with 10 to 15 repetitions (reps)
Biceps Curls
Purpose: This is a great introductory exercise, which helps flex the muscles in the swimmer’s upper arms.
How to perform this exercise: Swimmers should ensure they maintain a vertical body position throughout this exercise.
- The swimmer should grasp each end of the resistance band, with their palms facing forwards.
- They should then lower the resistance band onto the floor.
- The swimmer should stand in the middle of the resistance band with the middle of each foot.
- They should start this exercise, by standing with their feet shoulder-width apart.
- The swimmer’s arms should be close to their sides.
- They then start to completely flex their elbows fully until their hands are approximately level with their shoulders, whilst keeping their elbows tucked in at their sides.
- Swimmers should then slowly return to the start position.
Triceps Extensions
Purpose: This exercise helps flex the swimmer’s triceps muscles. Those muscles in the back of a swimmer’s upper arm.
The swimmer should start this exercise, by standing with their feet shoulder-width apart.
- The swimmer grasps the resistance band in their right hand.
- They place their right hand behind their head, with their clenched fingers resting on the back of their head and whilst still grasping the resistance band.
- The swimmer now places their left hand behind their back and grasps the other end of the resistance band.
- While keeping their left hand as still as possible, the swimmer then flexes (straightens) their right arm, stretching the resistance band upwards.
- The swimmers should then slowly return to the starting position.
- They should switch hands and repeat the exercise by flexing their left arm.
Lateral Flaps
Purpose: This exercise helps flex the swimmer’s lateral and deltoid muscles. Those in their upper shoulders.
How to perform this exercise: Swimmers should ensure they maintain a vertical body position throughout this exercise.
- The swimmer should start this exercise, by standing with their feet shoulder-width apart.
- The swimmer should grasp each end of the resistance band, with their palms facing forwards.
- They should hold the resistance band above their head with their arms straight and their elbows locked.
- While keeping their arms straight and elbows locked, the swimmer should pull downward and outward until their arms are level with their shoulders.
- The swimmers should then slowly return to the start position.
Internal Rotation Pulls
Purpose: This exercise helps flex the swimmer’s chest and shoulder muscles.
- For this exercise, the resistance band needs to be secured to an immovable object, ideally at approximately hip height.
- The swimmer should start this exercise, by standing with their feet shoulder-width apart.
- The swimmer should grasp the loose end of the resistance band with their right hand.
- They should begin with their arm at a ninety-degree angle and gradually twist at the elbow until their hand touches the side of their chest on the left side of their body.
- The swimmer should then slowly return to the start position.
- They should switch hands and repeat the exercise by flexing their left arm.
External Rotation Pulls
Purpose: This exercise which is performed in the reverse order to an internal rotation pull, helps to further flex the swimmer’s chest and shoulder muscles.
- For this exercise, the resistance band again needs to be secured to an immovable object, ideally at approximately hip height.
- The swimmer should start this exercise, by standing with their feet shoulder-width apart.
- The swimmer should grasp the loose end of the resistance band with their right hand.
- But for this exercise, they should begin with their elbow bent at approximately ninety degrees across their chest on the left side of their body.
- They then gradually twist at the elbow until their arms are horizontal to their body on their right-hand side.
- Swimmers should then slowly return to the start position.
- They should switch hands and repeat the exercise by flexing their left arm.
Related article on circuit training for swimmers
We have produced a related article on circuit training for swimmers. You can view it by clicking this link: circuit training for swimmers.
Takeaways
Therabands are latex resistance bands commonly used by swimmers as a part of their warm-up and land/dryland training programmes.
Training with resistance bands can provide a swimmer with many benefits. These include,
- Targeting muscle groups
- Mirroring stroke patterns
- Warm-ups
- Increasing flexibility
- Injury prevention
- Aiding rehabilitation
- Developing strength
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. Now with an easy-to-use index. To access any article simply click on the attached page link: Swimming resource library
The Competitive Swimming Exchange – Facebook Group
We are members of the Competitive Swimming Exchange. This is a competitive swimming 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. In fact, 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: Competitive Swimming Exchange