When aspiring to enhance swimming skills, increasing speed in the water is a significant goal. Pool swimming is an effective approach, but dryland training is also beneficial for achieving better results in competitions. Dryland training is aimed at strength and conditioning, and comprises workouts performed outside the water in order to boost physical strength, posture, not to forget about plasticity and agility.
In this short article, we are going to touch upon the importance of dryland training routines and give a brief presentation of the most beneficial of them, depending on athlete proficiency.
Why it’s essential
There are several reasons why integrating dryland into your training routine is vital:
Increasing the stoke frequency. Each of the strokes you make allows you to move faster, farther and easier.
Preventing injury. In case your core is not strong enough and/or you experience distress in your muscles, the risk of injury decreases as you complete these exercises.
Obtaining high results during competitive swimming. This is actually the ultimate purpose of such drills.
Recommended to novices
This set of drills is perfect for athletes who are new to dryland or for those who don’t have much equipment. As a result, the back muscle group, chest, core, shoulders and quads gain strength.
Begin with a warm-up that comprises swings (arms and legs involved), jumping jacks, hip bridge hold, and front planks (repeat each thirty times). To these, add sixty jumping rope.
For the main drill, there are eight rounds of twenty seconds of push-ups followed by forty seconds of rest. After that, twenty squats made in eight repeats, plus a forty-second break. The last part is twenty lunges done in eight repeats, plus forty seconds of rest.
Good for intermediate athletes
This dryland exercise focuses on squats, particularly crucial for swimmers since they work your calf muscles and quads.
The workout starts with ten arm swings in all directions, followed by ten leg swings, and pulling apart the resistance band. All these should be performed in two sets of ten. Next, a half-a-minute hip bridge, another half-a-minute front plank, concluded by a one-minute jump rope session.
The main set contains stretch cords pulling exercises during half a minute, in ten repetitions. Don’t forget to take a half-a-minute break between sets. Also included are ten drills comprising ten ball slams completed with a single-arm, with a half-a-minute pause in-between. Additionally, perform ten drills of thirty-second squats and fifteen squat jumps with thirty seconds break in-between. The core exercises include three sets of thirty flutter kicks, thirty Russian twists, and thirty mountain climbers each. The workout concludes with a fifteen-minute stretch recovery.
Perfect for advanced swimmers
Similar to the intermediate training set, this one also involves stretch cords and squats. The main set includes thirty seconds of activity matching by effort a maximum 50-meter swim, with one-minute rest time to maintain the same level of intensity and power productivity.
The warm-up routine comprises ten sets of swinging arms in each direction. Additionally, ten leg swings, three sets of band pulling apart, ten pulls per drill; twenty dead-bugs and thirty-second front plank, followed by one minute of jumping rope. Furthermore, it features two sets of ten ball slams and five squat jumps with maximum height.
The main set consists of three rounds comprising eight sets of fast thirty-second workouts with a one-minute break. The fast exercises include the butterfly pull using a stretch cord, and goblet squat jumps using a med ball. Finally, the warm-down period involves a fifteen-minute stretch and foam roll session to avoid muscle cramps.
Regardless of your proficiency, we recommend that you seek guidance from a qualified trainer to ensure participants' safety while engaging in these dryland sets of exercises.
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