Sport Specific Exercises

Since practicing specific swimming skills would require a pool, take this time to work on exercises that will help improve your performance the next time you jump in the pool.Swimming Specific Exercise#1:Squat Jumps

• Helps build the muscles in your legs for kicking, your core, and practices shoulder-extension.
• Complete 5-10 of them per round and do 1-3 total rounds:
• Stand with your feet shoulder-width apart.
• Start by doing a regular squat, then tighten your core and jump up explosively! Raise your arms up towards the sky and reach up with your fingertips as high as possible.

• When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Swimming Specific Exercise#2: Flutter Kicks

• Helps improve your lower core strength and is a similar motion to the one involved in swimming the backstroke. You will work your abs and hip flexors.
• Complete 5-10 of them per round and do 1-3 total rounds:
• Start by lying flat on your back on a mat with your arms by your sides and your palms down.
• Extend your legs fully out with a slight bend in your knees.
• Make small, rapid up and down scissor-like motions with your legs, lifting your heels about 6 inches off the floor.

Swimming Specific Exercise#3: Dips

• Good for primarily strengthening the chest and triceps, it will also activate the shoulders and biceps.
• Complete 5-10 of them per round and do 1-3 total rounds:
• Grab a bench, step or chair and place your hands shoulder width apart on top.
• Keep your legs extended in front of you with heels on the ground and then dip down.

• Make sure to bend your elbows backward and not sideways.

• Go down until your elbows form a 90 degree angle and then, push back up.

Swimming Specific Exercise#4: Jump Rope (with or without a rope)

• Easy, effective way to work your calf muscles, reflexes, and core.  You'll work your key muscle groups while also elevating your heart rate and increasing your cardiovascular endurance.
• Complete 5-10 of them per round and do 1-3 total rounds:

Swimming Specific Exercise #5: Planks

• Planks are a core exercise that helps you build stability and strength throughout your entire body.

• Complete 20sec- 1 mimnute per round and do 1-3 total rounds:
• Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.
• Rise up on your toes so that only your forearms and toes touch the floor '� your body should hover a few inches off the floor in a straight line from shoulders to feet.

Swimming Specific Exercise #6: Burpees

• Works your arms, back, chest, core, glutes and legs
• Complete 5-10 of them per round and do 1-3 total rounds:
• Start standing tall with your feet about shoulder-width apart. Then bend your knees and squat down while bringing your hands to the ground.
• With control, jump your feet back into a plank position. Don't let your hips drop down.
• Complete a push up with proper form, then jump your feet forward to meet your hands, and immediately jump straight up off the ground.
• Land softly into the squat position, and repeat. Hands down, jump back, push up, jump forward, jump up.