Dryland Training with Swimming Stretch Cords

Last Updated on February 3, 2024 by admin

The benefits of dryland/land training

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.
• 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 balanced muscle groups can lower the risk of injury.

What are swimming stretch cords?

Swimming stretch cords have a variety of names, these include

• Resistance cords
• Bungee cords
• Swim cords
• Dryland cords

Swimming stretch cords are usually constructed from a length of latex rubber tubing, connected to two handles or paddles.

• Many have an attachment, such as a clip or a loop.
• This allows the swimmer to attach the stretch cord to a fixed object to perform a range of anchored exercises.
• However, if a stretch cord doesn’t have a clip or a loop it can easily be tied or looped around an immovable fixed object.

Swimmers dryland/land training needs

Swimmers’ dryland/land training needs can differ according to their age, size, gender, condition and training requirements

• The age at which a swimmer is advised to start training with stretch cords can vary slightly from country to country.
• Many swimming associations advise swimmers to start stretch cord training when they reach ‘the age group stage’. This is usually between 10 to 12 years old
• At what age individual swimmers begin to undertake stretch cord training usually relies on the coach’s discretion.

Safety notice

When performing any exercise with swimming stretch cords, swimmers should ensure that they are performed safely,

• They should ensure they have enough room to be able to perform the exercises safely.
• Swimmers should ensure they have properly secured their stretch cords to a solid and immovable object.
• They should also ensure that they use a stretch cord with a resistance appropriate to the swimmer’s strength.

The benefits of using swimming stretch cords

Stretch cords can provide a swimmer with many benefits. These include,

• Stretch cords are lightweight, compact and transportable
• They can be used anywhere, in the gym, on the deck/poolside and at home.
• Stretch cords can simulate swimming stroke movements.
• They can isolate and target the main muscle groups

Many swimmers use stretch cords for different parts of their swimming training programme. This includes,

• As a part of their dryland/land training programme
• As a part of their warm-up routines.
• They are often used during swimmer rehabilitation after an illness or injury.
• Many swimmers use stretch cords as part of their closed-season routine.

Swimming stretch cord exercises

Listed below are some of our favourite stretch cord exercises.

Chest press

How to perform this exercise

The stretch cord should be secured to a solid immovable object (the anchor point).

• This should be in line with the swimmer’s shoulders.
• The swimmer should stand upright with their feet shoulder-width apart.
• Standing with their back to the anchor point.
• They should grab both handles and bring their hands back as far as they can to their chest.
• Keeping them level with their shoulders.
• At this point, there should be a small amount of tension in the cord.
• They then extend both of their arms simultaneously, slowly and smoothly out in front of them, while keeping the arms level with their shoulders.
• There should only be a slight pause before the swimmer returns their arms slowly and smoothly back with their hands back as far as they can to their chest.
• Again, keeping them level with their shoulders.

Double arm row

How to perform this exercise

• The stretch cord should be secured to a solid immovable object (the anchor point).
• This should be in line with the swimmer’s chest.
• The swimmer should stand upright with their feet shoulder-width apart.
• Standing facing the anchor point.
• They should grab both handles with their arms fully extended.
• At this point, there should be a small amount of tension in the cord.
• They then simultaneously, slowly and smoothly bring their hands back as far as they can to their chest.
• There should only be a slight pause before the swimmer returns their arms slowly and smoothly back to the fully extended position.

Double arm pull

How to perform this exercise

This is similar to the double arm row exercise (see above)

• The variations of this exercise are
• The swimmer starts this exercise by bending their torso at the hips at approximately 45 degrees.
• They then simultaneously, slowly and smoothly bring their hands back as far as they can pass their hips.

Chest fly

How to perform this exercise

The stretch cord should be secured to a solid immovable object (the anchor point).

• This should be in line with the swimmer’s chest.
• The swimmer should stand upright with their feet shoulder-width apart.
• Standing with their back to the anchor point.
• They should grab both handles and bring their hands back in line and level with their shoulders, in a crucifix position.
• At this point, there should be a small amount of tension in the cord.
• They then extend both of their arms simultaneously, slowly and smoothly out in front of them, while keeping the arms level with their shoulders.
• There should only be a slight pause before the swimmer returns their arms slowly and smoothly back in line and level with their shoulders, in a crucifix position.

Back fly

How to perform this exercise

This is similar to the chest fly exercise (see above)

• The variations of this exercise are
• The swimmer should stand with their front to the anchor point.
• The actions are the reverse of the chest fly exercise.
• Therefore, the swimmer starts with their arms extended and finishes in the crucifix position.

For further stretch cord exercises please see our related article on Theraband exercises for swimmers

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.

Swimming Stretch Cords: Takeaways

Stretch cords can provide a swimmer with many benefits. These include,

• Stretch cords are lightweight, compact and transportable
• They can be used anywhere, in the gym, on the deck/poolside and at home.
• Stretch cords can simulate swimming stroke movements.
• They can isolate and target the main muscle groups
• Stretch cord sets come with a variety of cords with different resistance levels.
• They also have interchangeable tubes, handles and attachments.

Many swimmers use stretch cords for different parts of their swimming training programme. This includes,

• As a part of their dryland/land training programme
• As a part of their warm-up routines.
• They are often used during swimmer rehabilitation after an illness or injury.
• Many swimmers use stretch cords as part of their closed-season routine.

Swimmer’s 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.
• 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.

Recommended 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: recommended swimming equipment

Swimming resource library

We have provided a swimming resource library.

• This contains easy access to our ever-expanding portfolio of blog articles.
• Sub-divided into swimming categories for ease of use.
• To access simply click on the following link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange. This Facebook group helps to 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