Plyometric Exercises for Swimming

Swimmers who want to increase their power and speed can improve their performance by doing plyometric exercises. Plyometric exercises consist of explosive, powerful movements, such as jumping, leaping, throwing a heavy medicine ball and skipping. Plyometric exercises also improve endurance, which is essential for distance swimmers. You could also increase your speed by doing plyometric exercises that increase the power of your start and push-off when turning.

  1. Frequency and Repetition

    • Donald A. Chu, Ph.D., an authority in sports medicine, recommends three one-hour plyometric workouts each week to increase strength and speed. Plyometric exercises, such as medicine ball squats, push-ups and medicine ball throws, should be done on non-consecutive days. Dr. Chu recommends 25 to 30 repetitions of each exercise. Switch to a heavier medicine ball when you adapt to a high number of repetitions with a light ball.

    Upper Body

    • Swimming requires a strong upper body to help propel you through the water. Strong muscles and flexible joints help to reduce your risk of injuries that can sideline you for months. Adding some dry-land plyometric exercises can help increase your upper body strength. Effective upper body plyometric exercises include medicine ball throws.

      Start with a medicine ball that requires effort to lift. Throw the medicine ball with explosive energy when doing exercises such as squat throws, side throws and slams. Perform medicine ball slams by holding a medicine ball with both hands in front of your abdomen. Place your feet about hip-width apart and bend your knees slightly. Extend your arms and lift them over your head. Let the weight of the ball pull your arms backward a few inches behind your head. Bring your arms down with force and slam the ball on the ground as hard as you can. Do eight to 10 repetitions or repeat as instructed by your fitness adviser. Always warm-up and stretch before an exercise and cool-down and stretch again after exercise.

    Lower Body

    • Swimmers also need strong legs, hips and core muscles for speed and endurance. Effective lower body plyometric exercises include bounding, jumping and hopping. You can start with some low-intensity plyometric exercises, such as squat jumps and box jumping. Moderate-intensity exercises include tuck jumps, box push-offs and bounding. High-intensity plyometric exercises include hopping in a zigzag pattern, single leg hops and depth jumps.

      Do the bounding plyometric exercise by starting off at a slow jog. Push off forcefully with your right foot and leap forward as far as possible. Push off forcefully with your left foot as soon as it strikes the ground to continue the bounding. Pump your arms rhythmically in coordination with your leg movements. You can bound for a set number of yards or for a period of time. Bound for 30 to 60 seconds and then rest for one to two minutes. Remember to warm-up and stretch before and after plyometric exercises.

    Safety

    • Warm up your muscles and joints by doing some light exercise before you start your plyometric workout. This can help reduce your risk of muscle strain or joint sprain by increasing blood flow to your muscles and joints and increasing flexibility. Plyometrics involve explosive movements and high-impact exercises. If you have joint or bone conditions, such as arthritis or osteoporosis, do not attempt plyometrics without first consulting your doctor. Children should not do plyometric exercises. Do plyometric exercises on a surface that will absorb some of the impact from landing, for example, grass or an exercise mat.