Aquatic exercises
Missing the pool? Enjoy key exercises and movements you can do without jumping in the water to keep you swim-fit and get you swim-ready for your return to the pool.
Superman
Superman exercise is great for lower back strengthening. We slightly modified the arm and leg positions to mimic a streamline position.
Arm stretching sequence
A stretch sequence for bicep, rotator cuff, tricep, pectoral and upper trapezius. This improves shoulder mobility, length of strokes and strength of the pull through the water. Having an optimal range of motion reduces the risk for shoulder injury.
Bench dips
This exercise is to improve tricep strength. A bench, a step or a chair is required for this exercise. The tricep is used to finish the pull in freestyle, backstroke, and butterfly.
Shoulder rotations
Shoulder rotations are amongst the most common way to warm up your shoulder, improve mobility and avoid injuries. In conjunction with other rotations, they contribute to improving the length and strength of any stroke.
Flutter kicks
This exercise is a variation on a static core strengthening exercise. We added some flutter kicks to mimic the kicking motion in freestyle and backstroke.
Freestyle catch
Although we can't substitute the water, this is a useful exercise designed to reinforce all muscles involved in the first part of the stroke: the catch. You will need a light rubber band and a pole (or similar) to anchor it.
Row
The rowing exercise is performed with an elastic band. Rowing is perfect to strengthen the lats, traps and core: they are very important to make strokes more powerful during the traction phase.
Leg drops
This exercise is to improve hip flexor and core strength. A strong core plays an important role in keeping the body in a stable and streamlined position when swimming. Hip flexors are important for a compact and steady kick. Always execute the leg drop exercise with care and control to avoid back injuries.
Leg lateral drops
This is a variation of the "Leg drop" exercise; the side to side action helps to engage the oblique muscles. Oblique muscles are important for torso rotation for a longer stroke and help with body position in the water. Always execute this exercise with care and control to avoid back injuries.
Rotator cuff
This exercise is designed to warm up rotator cuff muscles before a swimming session or strengthen them in a dryland workout. This is functional to reinforce our shoulder and reduce the risk of injury. You will need just a very light rubber band and lots of control.
Plank to push up
We specially focus here on strengthening the movement for the core, triceps and chest. Strong triceps are useful to finish the pull phase in freestyle, backstroke and butterfly. Maintain alignment of the body throughout the movement.
Plank
The plank is a traditional static exercise for core strength, useful for shoulder stability and legs too. A strong core plays an important role in keeping the body in a stable and streamlined position when swimming.