Dryland Exercises

Push-ups

Highly under utilized dryland exercise. Focuses your core, and shoulder strength.

How to do Perfect Push ups

Russian Twists

Russian Twists are a dynamic way for swimmers to maximize their core strength and mobility while increasing range of motion. Swimmers can do these while trying to keep their head still like they would in backstroke.

How to Properly do Russian Twists

Box Jumps

Box Jumps are extremely helpful for creating an explosive start off the block. Using your whole body in order to jump as powerful and as far as possible.

Box Jumps for Power / Speed

Medicine Ball Throws

Medicine Ball Throws can simulate resistance that is felt in the water. Repetition will increase your power against the resistance, which in the water is turned into speed. 

Medicine Ball Throws for Swimming

Resistance Bands

Using Resistance Bands on land is the best way to simulate the resistance of the water when you are swimming. This can increase power and speed within your stroke when done correctly.

Using Resistance Bands

Streamline Burpees

Burpees are an easy way to use all the muscles in your body, while maintaining some key aspects of swimming. When done in a streamline this can help simulate a swimmers jump off of the wall. Falling back down to the ground to do the push-up simulates the downward drop needed to accelerate in breast stroke.

How to do a Proper Burpee