Land Conditioning for Swimmers

Conditioning for Swimmers

A guide to land-based training

Alan Lynn

Water is a foreign environment.

Land Training

Conditioning work done outside of the pool.

If done properly it will improve performance.

Strength Training + free weights

  • Strength
  • Stamina
  • Suppleness

Such as:

  • stretching
  • medecine ball work
  • Swiss Ball
  • circuit training
  • stretchord
  • running
  • weights
  • swimbenches
  • other sports

Cross-training

Pre-puberty/young

  • To improve general athleticism
  • fast-paced aerobic games & circuits
  • motivation
  • team spirit
  • improves body awareness

All ages

To improve balance

  • Proprioception
  • body awareness
  • Strength
  • mobility
  • flexibility

Core Strength

  • hips
  • abdomen
  • lower back

–       flexion

  • for streamlining
  • control body position

 

Plymoteric training with a medicine ball – jumps & bounds

 

Machine weights

Limit/restrict movements as they work in one plane of movement

 

Tetra Bands

Constant resistance through-out the movement

 

Stretching:

  • Static
  • PNF
  • Dynamic

 

Increase in range of motion

Contributes more to sprints & to power based strokes butterfly & breaststroke.

 

 

 

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