Swimming Sport Specific Trainings

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:
    1. Stand with your feet shoulder-width apart.
    2. 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.
    3. 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:
    1. Start by lying flat on your back on a mat with your arms by your sides and your palms down.
    2. Extend your legs fully out with a slight bend in your knees.
    3. 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:
    1. Grab a bench, step or chair and place your hands shoulder width apart on top.
    2. Keep your legs extended in front of you with heels on the ground and then dip down.
    3. Make sure to bend your elbows backward and not sideways.
    4. 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:
    1. Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.
    2. 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:
    1. Start standing tall with your feet about shoulder-width apart. Then bend your knees and squat down while bringing your hands to the ground.
    2. With control, jump your feet back into a plank position. Don’t let your hips drop down.
    3. Complete a push up with proper form, then jump your feet forward to meet your hands, and immediately jump straight up off the ground.
    4. Land softly into the squat position, and repeat. Hands down, jump back, push up, jump forward, jump up.

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