Dryland Training for Swimmers: 10 Exercises
Dryland training means exercise out of the water that supports your swimming. A short routine twice a week can help you hold better positions in the pool.
Why swimmers train on land
WHO recommends that adults do muscle-strengthening activities on at least two days a week, in addition to aerobic exercise like swimming. For swimmers, a stronger core helps keep the body flat, strong shoulder-blade muscles support the shoulders through thousands of strokes, and leg strength powers push-offs and kicks. Sports medicine sources recommend core and shoulder strengthening to help prevent common swimming injuries.
Before you start
Choose exercises you can do with good form, start with body weight or light resistance bands, and stop if anything hurts. If you have an injury or medical condition, check with a doctor or physiotherapist first. Children's dryland training should be supervised and focus on body-weight movements and play.
10 dryland exercises
Core
- Front plank: forearms and toes, body straight from head to heels. Hold 20 to 40 seconds.
- Side plank: on one forearm, hips lifted. Hold 15 to 30 seconds each side.
- Dead bug: on your back, arms up, knees bent; lower opposite arm and leg slowly while keeping your lower back on the floor.
- Superman: lie face down, lift arms, chest and legs slightly, hold briefly, lower.
Shoulders and upper back
- Band external rotation: elbow at your side, rotate the forearm outwards against a light band.
- Band pull-aparts: arms straight in front, pull the band apart by squeezing your shoulder blades.
- Push-ups: on knees or toes, body straight.
Legs
- Squats: for push-offs and starts.
- Lunges or step-ups: for single-leg strength and balance.
Mobility
- Mobility circuit: thoracic rotations, hip openers and ankle circles, slowly through a comfortable range.
Building a routine
Twice a week, 20 to 30 minutes: 5 minutes warm-up (arm circles, leg swings, light jogging on the spot), then 2 to 3 rounds of exercises 1, 3, 5, 6, 7 and 8 with 10 to 12 repetitions or 20 to 40 second holds, then the mobility circuit.
- Do dryland on non-swim days or after an easy swim, not right before a hard session.
- Progress slowly: add a round, a few repetitions or a stronger band.
- Rest between hard sessions.
Pair this with a sensible swim plan; see how often should I swim?, how to warm up and swimming injuries.
Technique still comes first
Strength helps, but technique decides how efficiently you swim. See our how to swim faster guide and our private swimming course.
More in health and wellbeing
- Swimming and mental health10 ways swimming can support your mood, and what the evidence says
- Is swimming an aerobic exercise?10 facts about swimming for fitness and how much you need
- When is swimming cardio?What makes a swim a real cardio workout, with sample sessions
- Swimming and asthmaWhat research says and how to swim safely with asthma
Sources
- World Health Organization, Physical activity fact sheet. Adults should do muscle-strengthening activities on 2 or more days a week.
- Hospital for Special Surgery, Swimming injuries prevention. Core and shoulder strengthening as part of preventing swimming injuries.
Want to swim stronger?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.