Dry-land workout is as important as training in the pool for swimmers nowadays. The water is an unstable Environment, core stability with shoulder and hip contra-lateral activation and coordination is a must for all
Swimmers. The purpose of these exercises is to develop integrative power distribution to all swimming specific musculature and incorporate mobility and stability. Do some dynamic warm-up before and static stretching after the main program to prevent injury and minimize the occurrence of DOMS (delayed onset muscle soreness) Try to focus first on your correct positioning and form of the exercise and slowly builds up to a much faster tempo and heavier resistance.
1. Wide stance plank with opposite arm and leg lift
instruction: in a plank position with both feet is wider than your shoulders
Hold your left foot and your right arm off the floor for 2 to 3 seconds,
Then switch arms and legs and repeat. Do 3 sets of 10-12 reps
2. Dry Land V-position Flutter Kicks
instruction: from a long sitting position, place your hands on your side of the butt.
Slightly lean backwards and will force to bend your elbows. Raise both legs 2 inches to the floor with pointed toes and alternately lift the right leg from the hip leaving the left leg extended and hung. Do it alternately just like a flutter kick. Do 3 sets of 30-40 reps.
3. Swim Pulls in elastic tubing
instruction: anchor the elastic tubing into a fixed pole in the midde of the tubing to be able to use both handles. From a semi-squats position, bend over the trunk and raise both arms over head just like in the streamline position. Pull the tubing on the right side first mimicking the pulls in the side crawl stroke and integrate core rotation during each pulls. Maintain the head down looking at the floor and spine in neutral position. Finish the set in the right arm then switch to the left arm. Do 3 sets of 20 reps each side.
4. Leg Shuffles with dumbbell press
instruction: Hold a dumbbell on both hands and place it in the side and level of the shoulder. Off-set position on the legs with 1 foot away from each other and stand tip toed on both feet. Do alternate shuffling on the legs bouncing only on the ankles with both knees keeping slightly bent. Raise both dumbbells overhead like a military press but with a faster tempo to keep up with the leg shuffling. Do 3 sets of 15-20 reps.
Coach Nomar Alferos is the Fitness Program Developer of Sante IMPACT System.
My contact number is 0998-9639105
E-mail is [email protected]
Sante IMPACT System,
Units 36 to 40 Upper Ground ETON Cyberpod Corinthian,
Ortigas Avenue, cor. EDSA, Quezon City
call us at (02) – 997-2683