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Dryland training refers to exercises for swimmers that are completed on land. Dryland exercises can help to improve core strength, flexibility and swimming performance as well as prevent injury. They are a great way to support young swimmers in their swimming journey.
If you’ve already checked out our warm up exercises for swimming part one and warm up exercises for swimming part two, then why not give dryland training a go? We’ve put together a selection of recommended dryland exercises for young swimmers, which you can try at home.
Core strengthening exercises
Core strengthening exercises are essential when it comes to building stability and power in the water. They can also help develop your endurance – a vital aspect of survival swimming.
Some great core strengthening exercises to try include the plank and leg raises. Planks strengthen and tone core muscles such as the abdominals, chest and lower back while leg raises increase stability and balance, leading to better overall control of the body.
A stronger core can help you maintain correct body position in the water, which reduces drag. This means you can swim much more efficiently and quickly.
Lower body workouts
Lower body workouts are a great way to improve your performance in the water. Squats, lunges and calf raises are excellent dryland swim exercises to try which can help improve kick strength and propulsion in the water.
Performing a squat is a similar action to performing a turn when you reach the end of the pool. Squats strengthen the legs, helping to make turns more powerful. This is especially useful in competitive swimming as it can increase your speed during a race.
Lunges, meanwhile, can build hip, knee and ankle stability. This helps to keep the head, shoulders, hips, knees and ankles in line – which is essential for good position in the water, helping you to propel yourself through the water more easily. Lunges are also a great warm up to prevent strains and other injuries.
Calf raises also improve ankle stability, as well as balance. This exercise involves standing straight while you slowly lift your heels off the floor until you’re on your tip toes, then repeating the action.
Upper body strength
Push-ups and pull-ups are great strength workouts for swimmers. They help swimmers gain more power in their arms – essential for pulling the body through the water.
Developing upper body strength can also reduce the risk of injury by making the body more resilient to the stresses of swimming. This is especially important for competitive swimmers, or for those who swim very frequently.
You could even try performing dryland swimming movements with resistance bands to build greater upper body strength.
Flexibility and mobility routines
Flexibility is incredibly important for swimmers. It can improve stroke technique, speed and endurance by improving their range of motion. In other words, good flexibility means you’ll be able to move your body much more easily and safely.
Making regular stretching a part of your swim routine is a great way to improve your flexibility, especially before heading into the water. If you go straight into the water without completing a warm-up, you may not perform to your full potential and could even cause yourself an injury.
Shoulder stretches and hip flexor exercises are a couple of exercises we’d recommend to help improve flexibility and mobility. It’s a good idea to perform stretches like these a few times a week to help loosen up the muscles and get into a good routine.
Balance and coordination drills
Good balance in swimming means being in complete control of the head, torso and limbs and knowing how each of these body parts work together. For example, keeping the head in line with the body and keeping the hips up.
There are different dryland exercises that can aid balance and coordination in the water, such as balance ball exercises. Balance balls are a great way to improve posture and core strength, making it easier to maintain correct body position. These exercises can also be really fun!
Another great exercise for improving balance is the single-led stand. If you feel uneasy balancing on one leg, try holding onto a chair or other sturdy surface until you become more comfortable. Practise makes perfect!
Injury prevention tips
It’s important to perform dryland swim exercises safely to avoid injuries. This means taking the time to warm up and cool down, as well as using proper technique. You can learn how to complete some of these exercises in our previous articles: Warm up exercises for swimming and Good warm up exercises for swimming: Part two.
In addition, it’s vital that an adult is always present when you perform dryland exercises. Make sure there is a safe space to exercise without any hazards.
Remember to stay hydrated with a bottle of water, wear comfortable clothing (including no jewellery) and avoid any exercises that cause discomfort.
Creating a balance dryland training routine
Including dryland exercises into your swimming training schedule is a great way to support your progress. If you’re swimming competitively, dryland exercises are an excellent addition to your training schedule and can help you avoid aches, pains and nasty injuries.
Consistency and commitment are key to a good training routine. We recommend starting with short, focused sessions that gradually increase in intensity and duration. Don’t limit these sessions to just before swimming lessons or training sessions – try completing them after lessons and throughout the week too for the best results.
Begin your swimming journey today with Kingswim!
It may seem strange that you can significantly improve your swimming performance out of the water, but it’s true! Dryland training can help improve your core strength, upper and lower body strength, flexibility, mobility, and balance – all of which are essential skills for swimmers. That’s why so many swimmers view dryland swim exercises as a crucial part of their swimming success.
Try including these dryland exercises into your routine to see how they can make a difference to your performance. Remember to be consistent, stay safe and have fun!
At Kingswim, we’re here to help you improve your swimming performance – whether you’re a complete beginner or looking to join a squad. Find a location near you and contact us to get started.
