Dryland-training.pptx

exercises for swimming

1. Dry Land Training for Swimming

2. What is Dry Land training? Why is it important?

3. Dry land training Any exercise that is performed out of the pool for the intended purposes of improving  swim  speed is considered “ dry - land ” training; you are  dry , and you are on  land , as opposed to in the pool. When a pool is closed for maintenance or adverse weather conditions, athletes can still work to improve their  swim  performance.

4. Dry land training The goal is to use strength and conditioning exercises to increase power, mobility, and flexibility. For swimmers, this means the ultimate goal is to become more explosive in the water, increase speed and stroke rate, and improve distance per stroke. This type of training is also designed to reduce the risk of injury.

5. How often? Swimmers should do dry-land  anywhere from 3 to 5 times per week.  Dry-land  training will help to strengthen important muscle groups like your lats and core. This will help you to  swim  faster and ultimately give you an edge in the pool.

6. The best dryland training for swimmers includes exercises that strengthen and stretch the muscles used in swimming, particularly the core, arms, and legs. Remember to always warm up your muscles before beginning a workout and stretch thoroughly to prevent injury. Try some of the following dryland exercises for swimmers in your next workout.

7. Burpees Jump Lunges Planks Donkey Kicks Leg Lifts Pushups Pull ups Squats Jump Rope Medicine Ball Flutter Kicks

8. Dynamic  means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. Static  means stationary, so static stretches isolate one muscle group at a time and hold a position rather than moving through a range of motion.

9. Static stretches  are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic   stretches  should be used as part of your warm-up routine before any athletic event, whether competitive or not.

10. Should you do Static or Dynamic stretching first before engaging to the work out proper?

11. The  static stretching  is done to increase your flexibility while the muscle is most prone to increase in length. Then, the  dynamic  warm-up  should  follow to prepare your muscles for exercise. According to Blahnik , 2018 recommends mainly using  dynamic stretching  over  static stretching  before a workout.

12. Cool down The act or an instance of allowing physiological activity to return to normal gradually after strenuous exercise by engaging in less strenuous exercise.

13. Thank You 