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  • Writer's pictureAntonia Counts

Fish out of Water: Dryland Training

What do you think that swimmers do on a regular basis to get better at swimming? It may seem obvious, but most of them swim. Performing on a repetitive and consistent basis, the sport that you desire to get better at, 100% of the time will result in improvement in that sport. But this is not the law of “practice makes perfect”, but rather than that “perfect practice makes perfect.” And before you can do “perfect practice” your body has to be capable of performing at that level in a safe and consistent manner.

Today’s blog post will detail some of the important conditioning that swimmers should be sure to include in their dryland conditioning routines to ensure that their bodies are strong, stable, and prepared for all of the resistance, and pressure that comes when they’re in the water.

There are many aspects of fitness that swimmers have to have set in place before they jump into the water and swim crazy amounts of yardage. These prerequisites include but are not limited to adequate shoulder and spinal mobility, proper stability throughout the scpaulothoracic region, and solid core (anterior and posterior) strength and stability!

And even more importantly, you need to be able to access all of these stabilities and mobilities to their fullest extent all at the same time!

However, getting more labs in at the pool will not necessarily achieve this goal for you. It is important for swimmers to include dryland training 3 to 5 days a week, even if it’s just for 15 to 20 minutes before they jump in the pool on some days. Or even taking a little longer on days that they don’t even get in the pool!

Attached below is a video of the three most commonly prescribed exercises that I give to swimmers to include in their dryland routines when they are looking to address the basic strength and mobility necessary to swim, while also preventing overuse injuries in their spine and shoulders!

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