5 Simple Dry Land Exercises For Strong Swimming

Dec 03, 2023

Why is Strength and Conditioning Important in Swimming?


Swimming has a lot of repetitive motions which can lead to injuries. Doing strength and conditioning training mixes up the repetitive motions done in the pool and encourages the muscles to move differently.


A benefit to stronger muscles is that it allows less stress to be put on the joints, tendons, and ligament areas.

The more force a swimmer can apply in a propulsive action the faster they will travel and the more efficient the stroke will be. 



Will Strength and Conditioning Training Stunt my Child's Growth?

The answer is simply NO.
Body weight strength and conditioning will have no negative influence on a child growth.


Here Are Five Easy Body-weight Strength and Conditioning Exercises to Improve a Swimmers Overall Performance in the water.


Plank for core stability

Start in the prone position facing down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your body should be straight from head to toes. Engage the abdominal muscles and hold.

Hold for 20 seconds and rest for 10 seconds Repeat 3x

Supine Leg Kick for core stability with kicking action

Lie on your back with your legs extended out in front of you. Place your arms by your sides, palms down or you can also place your hands under your glutes with palms pressing into the floor. Engage your core and begin the kicking motion with legs out straight.


20 kicks and rest for 10 seconds Repeat 3x

Push up Shoulders and Chest

Start in a high plank position, placing hands firmly onto the floor while engaging your core keeping your back flat. Lower your body down to the ground with chest touching or close to touching the floor, making sure your back remains flat and your body is in a straight line. With your arms close to the body and elbows pointing out at a 20 to 90-degree angle from the body. If the high plank position is too heavy on the chest and shoulders drop the knees and use the knees as a pivot point instead of the feet.


5-10 pushups and rest for 10 repeat 2x

Star jumps Cardiovascular exercise

Start off down in a crouched position with your feet at hip width and your arms by your sides. Jump up explosively as high as you can. As soon as your feet leave the ground, open your legs out to the sides and lift your arms up and out to the sides at the same time.



20 Jumps 20 second rest - repeat 3x

Star jumps Leg strength and muscular endurance

Step one foot back and lower into a lunge with your arms down by your sides. Then jump off the ground and switch legs to land in a lunge on the opposite side. Repeat quickly.

Repeat this action until failure

Purpose of These Exercises

The above exercises develop essential muscles groups for swimmers looking to increase speed, improve technique and overall efficiency. For swimmers to minimise drag resistance through the water, the core plays a key role in keeping the body in a strong streamline position. Further, muscles that are not well-conditioned can lead to technical flaws and stroke inefficiencies making swimming more difficult.



The repetitions and sets/ repeats given with each exercise are just a guide. Increase or decrease the intensity via the repetitions and sets of the exercises within individual limits.

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