Most people think that to be a better swimmer, all one has to do is swim more, but what they do not realize is that some of the most important 5 exercises for swimming are done out of the pool. This kind of workout, also known as dry land training, is incredibly helpful for swimmers when the pool isn't enough. Working out on dry land can help increase stamina, strength, and endurance. All of these translate to extra power in the water for a swimmer. Use these five out of the pool exercises and you will see improvements in your swimming time.
- Running. Cardio is very important during dry land training, and running is the most obvious form of a cardio workout. It can be done nearly anywhere and requires no equipment, making it an accessible exercise. Running long distances will help with your endurance, as well as lung capacity, which will really help in the water. For an intensified cardio workout, try running up and down flights of stairs.
- Medicine Ball Pushups. Begin by doing pushups with one hand on the ground and the other on top of a medicine ball. Alternate by doing reps with each arm on the medicine ball. Then, do a set of pushups with both hands on the medicine ball. This will increase both arm and core strength, which will aid with speed in the pool. Increased arm strength will help with speed, as it gives you more power to pull yourself through the water, and increased core strength allows you to stay streamline in the water, creating less resistance.
- Weights. Lifting free weights will have more of an impact on a person's body, but it is best for swimmers to use weight machines for their upper and lower body weight workouts. These machines control a person's form more, making injury less likely to occur. With swimmers, it is important to do several reps of light weights instead of heavy weights. Gaining too much muscle mass takes away flexibility, which is more than valuable in swimming.
- Resistance Band Routines. Not only will resistance bands help with strength training, but they can also be used to help improve flexibility, making them a dry land swimmer's dream. Some of the many uses of the bands include working your arms as you would with free weights by wrapping the band around a secure post or stretch it around your feet to achieve a deeper forward bend stretch.
- Pilates Routines. Pilates is designed to help strengthen the core, which is an important muscle group in swimming. Having a strong core allows you to keep your body flat in the water and prevent your hips from dipping and dragging through the water, slowing you down because of resistance. Pilates even has a move called "Swimming" where you lay on your stomach with your arms stretched out in front of you and your legs behind you. Lift your arms, legs, and head off of the Pilates mat and alternate your hands and feet up and down quickly, as if you are swimming.
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