Swimming Dryland Training

In this article, we’ll provide advice, hacks and tips and look at the benefits and different types of swimming dryland 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.

Swimming dryland/land training has many forms.

Not all swimmers enjoy all forms of dryland/land training.
Dryland/land training is more effective if it targets the specific needs of the swimmer.
It can also more effective if the swimmer prefers a certain training method.

We have listed several dryland/land training methods, with attached links to more in-depth articles.

Ankle Strength and Flexibility

Having good swimming ankle strength and flexibility is a key attribute to having an effective leg kick.

Strong and flexible ankles can help a swimmer to produce more effective propulsion.
It improves the swimmer’s ability to exert more force through their lower limbs.
Strong and flexible ankles produce backwards propulsion instead of downwards propulsion.
It enables the ankle to be placed in a more streamlined position, thus reducing drag.
Developing good ankle strength and flexibility also helps improve a swimmer’s stability.
It helps to improve a swimmer’s power while performing a push-off the wall during turns.
It also helps to improve a swimmer’s speed and efficiency while performing underwater dolphin kicking.

We have produced a related article on swimming ankle strength and flexibility. Which you can view by clicking this link: swimming ankle strength and flexibility.

Bodyweight Training for Swimmers

Bodyweight training is strength training exercises that use the swimmer’s body weight to provide resistance.

Many younger and inexperienced swimmers start to develop their swimming strength by using their body weight.
Bodyweight training often continues to play an important part in developing a swimmer’s strength throughout their swimming career.

Many competitive swimmers use bodyweight training as a part of their dryland/land strength training programme.

It helps them to gain additional benefits beyond those which can be achieved by training in the water alone.
These include increased fitness, power, strength, endurance, speed and coordination.

We have produced a related article on bodyweight training for swimmers. Which you can view by clicking this link: bodyweight training for swimmers.

Circuit Training for Swimmers

Circuit training for swimmers requires them to perform a variety of dryland training exercises in quick succession.

One of the key objectives of circuit training is to improve the swimmer’s cardiovascular fitness.
A usual circuit normally consists of between 5 to 12 different exercises per circuit.
They usually perform each exercise for between 10 to 60 seconds
Swimmers usually change from one exercise to another without stopping or taking a very short rest, depending on their level of fitness.

We have produced a related article on circuit training for swimmers. Which you can view by clicking this link: circuit training for swimmers.

Cross Training for Swimmers

Cross-training is any type of training outside of the pool, that compliments a swimmer’s training programme.

Cross-training is usually performed to develop a swimmer’s strength and power, improve their fitness and increase their flexibility.
Please note, that although cross-training plays an important part in a swimmer’s training programme, it shouldn’t take the place of a swimming training session.

One of the major benefits of cross-training is the ability to develop a swimmer’s strength.

As a swimmer gets stronger, they can generate greater propulsion for longer via their arms and legs, which in turn facilitates more speed in the water.
Adding to a swimmer’s strength also makes them less vulnerable to injury

We have produced a related article on cross-training for swimmers. Which you can view by clicking this link: cross-training for swimmers.

Developing Your Swimming Core

A swimmer’s core is the muscles in their abdomen, hips and lower back.

A developed swimming core ensures the swimmer’s body is supported, stabilised and balanced.
This enables the swimmer’s body position to be correctly aligned, helping them to reduce drag and perform many swimming drills and skills more effectively

We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core.

Dryland Relaxation Techniques

The ability to be able to relax is of great benefit to any swimmer wishing to train and compete at their optimum level.

Dryland relaxation techniques can help swimmers reduce any self-doubts, worries or physical anxieties while increasing their concentration and performance.
Dryland relaxation techniques can also be used to aid a good night’s sleep and to help a swimmer to rest and recover from the rigours of training or competition.

We have produced a related article on swimming dryland relaxation techniques. Which you can view by clicking this link: swimming dryland relaxation techniques.

Dryland Training with Swimming Stretch Cords

Swimming stretch cords have a variety of names, these include

Resistance cords
Bungee cords
Swim cords
Dryland 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

We have produced a related article on dryland training with swimming stretch cords. Which you can view by clicking this link: dryland training with swimming stretch cords.

Dynamic Stretching for Swimmers

Dynamic stretching can improve a swimmer’s performance by,

Increasing muscle strength and power
Enhancing reactions
Improving flexibility and range of movement
Preparing the nervous system
It often plays an important role in an effective swimming warm-up

We have produced a related article on dynamic stretching for swimmers. Which you can view by clicking this link: dynamic stretching for swimmers.

Invisible Training for Swimmers

Competitive swimmers train and compete at a consistently high intensity.

During which they burn a lot of calories and break down a large amount of muscle tissue.
For a swimmer wishing to continue swimming at their optimum, this needs to be replenished.

Invisible swimming training is a series of disciplines to help ensure that swimmers perform at their optimum.

This focuses on ensuring they receive the correct levels of nutrition and hydration
In combination with rest, recovery, relaxation and sleep.

We have produced a related article on invisible training for swimmers. Which you can view by clicking this link: invisible training for swimmers.

Pilates for Swimmers

Pilates is a form of exercise which can help improve a swimmer’s general strength and overall well-being.

Pilates focuses on a full-body workout to improve strength and flexibility.
Many swimmers enjoy the benefits of both Pilates and yoga by combining these exercises in their dryland/land training programme.

We have produced a related article on Pilates for swimmers. Which you can view by clicking this link: Pilates for swimmers.

Plyometrics for Swimmers

Plyometrics is a form of dryland exercise, to increase both the swimmer’s speed and strength (= power)

It 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.

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.

We have produced a related article on plyometrics for swimmers. Which you can view by clicking this link: plyometrics for swimmers.

Resistance Band Exercises for Swimmers

Resistance bands are latex 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

We have produced a related article on resistance band exercises for swimmers. Which you can view by clicking this link: resistance band exercises for swimmers.

Skipping Rope Exercises for Swimmers

Many top swimmers use a skipping rope/jump rope to develop their ankle strength and flexibility, both essential for developing an effective swimming leg kick.

A skipping rope/jump rope as an essential part of any swimmer’s training kit, as it’s light, portable, versatile and inexpensive.
They can be very useful when used as a part of a warm-up process before any dryland/land training or before entering the pool.
They can be an effective way of raising the swimmer’s heart rate and to help slowly warm their muscles.

We have produced a related article on skipping rope exercises for swimmers. Which you can view by clicking this link: skipping rope exercises for swimmers.

Strength Training

Many competitive swimmers use dryland/land strength 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, flexibility and coordination.
Swimming strength training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalances cause by poor stroke technique or overuse.
The combination of increased flexibility and balanced muscle groups can lower the risk of injury.

We have produced a related article on swimming strength training an introduction. Which you can view by clicking this link: swimming strength training an introduction.

We have produced a related article on dumbbell exercises for swimmers. Which you can view by clicking this link: dumbbell exercises for swimmers

We have produced a related article on weight training for swimmers an introduction. Which you can view by clicking this link: weight training for swimmers.

Yoga for Swimmers

Yoga is a generic name for a variety of exercises developed in ancient India, that focuses on strength, balance, flexibility and breathing to boost physical and psychological wellbeing.

It can provide a swimmer several important physical and psychological benefits, these include.

increased flexibility
increased muscle strength and tone
improved athletic performance
protection from injury

We have produced a related article on yoga for swimmers. Which you can view by clicking this link: yoga for swimmers.

Takeaways

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.

Swimming dryland/land training has many forms.

Not all swimmers enjoy all forms of dryland/land training.
Dryland/land training is more effective if it targets the specific needs of the swimmer.
It can also more effective if the swimmer prefers a certain training method.

We have listed several dryland/land training methods, with attached links to more in-depth articles. These include,

Ankle Strength and Flexibility
Bodyweight Training for Swimmers
Cross Training for Swimmers
Developing Your Swimming Core
Dryland Relaxation Techniques
Dryland Training with Swimming Stretch Cords
Dynamic Stretching for Swimmers
Invisible Training for Swimmers
Plyometrics for Swimmers
Resistance Band Exercises for Swimmers
Skipping Rope Exercises for Swimmers
Strength Training an Introduction
- Using dumbbells
- or Weights
Yoga for Swimmers

Swimmers 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.
That 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.

Swimming resource library

We have produced a swimming resource library.

This contains links to all of our blog post.
These are subdivided by swimming category

To access any article simply click on the attached page link: swimming resource library

Swimming posts index

We have also produced a swimming posts index containing easy access via an A-Z index of the titles of our ever-expanding portfolio blog articles.

To access this index simply click on the attached page link: swimming posts index

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange. Is a 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.
It’s for all those who are interested in competitive swimming, either in the pool or in open water.

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