Exercises for Swimmers: Dryland Training to Improve Performance

What you do outside the pool matters as much as what you do in it. Dryland training builds the power, stability, and injury resistance that translates to faster times and healthier shoulders.

Why Swimmers Need Dryland Training

Benefits of dryland work:

• Builds power that water resistance can't provide
• Prevents overuse injuries (especially shoulders)
• Corrects muscle imbalances from swimming
• Improves core stability and body position
• Develops explosive starts and turns

The swimmer's paradox: Swimming alone creates imbalances—strong internal rotators, weak external rotators; strong pulling muscles, weaker pushing muscles. Dryland training corrects these.

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Shoulder Health: Priority #1

Swimmers do thousands of shoulder rotations per week. Keeping shoulders healthy is essential for longevity in the sport.

External Rotation Strengthening

Swimming overdevelops internal rotation. External rotation exercises restore balance.

Side-Lying External Rotation

• Lie on side, elbow at hip
• Rotate forearm toward ceiling
• 15-20 reps each arm

90/90 External Rotation

• Arm at shoulder height, elbow bent 90°
• Rotate forearm up
• 15 reps each arm

Band Pull-Aparts

• Band at chest height
• Pull apart, squeeze shoulder blades
• 20-25 reps

Scapular Stability

Strong, stable shoulder blades support healthy shoulder movement.

Prone Y, T, W Raises

• Lie face down on bench or floor
• Y: arms overhead, thumbs up, lift
• T: arms out to sides, lift
• W: elbows bent, lift and squeeze back
• 10-12 each position

Wall Slides

• Back against wall
• Arms in "goalpost" position
• Slide up and down
• Keep arms touching wall
• 15 reps

Face Pulls

• Cable or band at face height
• Pull toward face, elbows high
• External rotate at end
• 15-20 reps

Shoulder Mobility

Sleeper Stretch

• Lie on side, push forearm toward floor
• Stretches posterior shoulder
• 30-45 seconds each side

Doorway Stretch

• Forearm on doorframe
• Step through to stretch chest
• 30-45 seconds each arm

Shoulder Flexion Stretch

• Arms overhead on wall or doorframe
• Lean through
• 30-45 seconds

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Core Exercises for Swimmers

A strong core maintains body position in the water and transfers power efficiently.

Anti-Extension (Resisting Back Arch)

Dead Bugs

• Lie on back, arms up, legs in tabletop
• Lower opposite arm and leg
• Keep lower back pressed to floor
• 12-15 each side

Plank

• Hold rigid position
• Don't let hips sag
• 30-60 seconds

Ab Wheel or Stability Ball Rollouts

• Roll out, maintaining core tension
• Roll back
• 10-12 reps

Rotation and Anti-Rotation

Pallof Press

• Cable or band at chest height
• Press out, resist rotation
• Hold 3 seconds
• 10-12 each side

Medicine Ball Rotational Throws

• Stand sideways to wall
• Rotate and throw
• 10-12 each side

Cable Wood Chops

• High to low or low to high
• Control the rotation
• 12-15 each side

Hip Stability

Side Plank

• Stack feet or stagger
• Hold 30-45 seconds each side

Single-Leg Glute Bridge

• Drive through heel, extend opposite leg
• 10-12 each side

Lateral Band Walks

• Band above knees
• Stay low, maintain tension
• 15 steps each direction

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Pulling Power

Swimming is a pulling sport. Build strength in the muscles that drive you through the water.

Lat and Back Exercises

Pull-Ups/Chin-Ups

• Full range of motion
• Control the descent
• 3 sets to near failure

Lat Pulldowns

• Wide or narrow grip
• Pull to upper chest
• 3 x 10-12

Bent-Over Rows

• Dumbbells or barbell
• Pull to lower chest
• Squeeze shoulder blades
• 3 x 10-12

Straight-Arm Pulldowns

• Cable or band
• Keep arms straight, pull down
• Mimics catch phase
• 3 x 12-15

Swim-Specific Pulling

Resistance Band Swimming Motion

• Anchor band at shoulder height
• Mimic freestyle pull pattern
• Focus on catch and pull-through
• 15-20 each arm

Medicine Ball Slams

• Ball overhead, slam down
• Full body extension to flexion
• 10-12 reps

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Lower Body Power

Strong legs power your starts, turns, and kick.

Leg Strength

Squats

• Full range of motion
• 3 x 10-12

Romanian Deadlifts

• Targets hamstrings and glutes
• 3 x 10-12

Lunges

• Forward, reverse, or walking
• 3 x 10 each leg

Single-Leg Squats or Pistols

• Progress from assisted to unassisted
• 3 x 8-10 each leg

Explosive Power

Box Jumps

• Explosive jump, soft landing
• 3 x 8

Jump Squats

• Squat down, explode up
• 3 x 10

Broad Jumps

• Horizontal power for starts
• 3 x 8

Vertical Jumps

• Track progress, build power
• 3 x 8

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Flexibility for Swimmers

Swimmers need exceptional flexibility in specific areas.

Shoulder Flexibility

Shoulder Flexion (arms overhead)

• Lie on back, arms overhead
• Try to touch floor
• Hold 60 seconds

Internal Rotation Stretch

• Reach behind back
• Use towel or strap to assist
• Hold 30-45 seconds each side

Ankle Flexibility

Good ankle flexibility improves kick efficiency.

Kneeling Ankle Stretch

• Kneel sitting on heels
• Lean back to increase stretch
• Hold 30-60 seconds

Pointed Toe Practice

• Point toes as far as possible
• Hold 10 seconds
• 15-20 reps

Hip and Thoracic Flexibility

Pigeon Pose

• External rotation stretch
• 45-60 seconds each side

Frog Stretch

• Knees wide, lower hips
• 45-60 seconds

Thoracic Extension on Roller

• Foam roller under upper back
• Arms overhead, arch back
• 2-3 minutes

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Sample Dryland Programs

In-Season (2-3 days/week, 20-30 min)

Focus: Injury prevention and maintenance

Day 1:

• Foam roll: shoulders, lats, thoracic spine (3 min)
• External rotation: 2 x 15 each arm
• Band pull-aparts: 2 x 20
• Prone Y/T/W: 2 x 10 each
• Plank: 2 x 45 seconds
• Dead bugs: 2 x 12 each side

Day 2:

• Mobility: sleeper stretch, doorway stretch, hip stretches (5 min)
• Pull-ups or lat pulldowns: 3 x 8-10
• Single-leg glute bridge: 2 x 12 each
• Side plank: 2 x 30 seconds each
• Jump squats: 2 x 8

Off-Season (3-4 days/week, 40-50 min)

Focus: Build strength and power

Day 1: Upper Body Push/Pull

• Warm-up and mobility (5 min)
• Pull-ups: 3 x max reps
• Bench press or push-ups: 3 x 10-12
• Bent-over rows: 3 x 10
• Face pulls: 3 x 15
• External rotation: 2 x 15 each
• Core: planks, dead bugs (5 min)

Day 2: Lower Body Power

• Warm-up (5 min)
• Squats: 3 x 10
• Romanian deadlifts: 3 x 10
• Lunges: 3 x 10 each leg
• Box jumps: 3 x 8
• Lateral band walks: 3 x 15 each direction
• Ankle flexibility work (3 min)

Day 3: Swim-Specific

• Warm-up (5 min)
• Straight-arm pulldowns: 3 x 15
• Medicine ball slams: 3 x 10
• Rotational throws: 3 x 10 each side
• Resistance band swimming motion: 3 x 15 each arm
• Core circuit: pallof press, side planks, ab wheel

Day 4: Mobility and Recovery

• Foam rolling: full body (10 min)
• Shoulder mobility routine (10 min)
• Hip and ankle stretches (10 min)
• Light yoga or stretching (10-15 min)

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Preventing Common Swimming Injuries

Swimmer's Shoulder

Prevention:

• Daily external rotation exercises
• Scapular stability work
• Balance pulling with pushing
• Manage training volume

Warning signs: Pain with overhead movement, pain during catch phase, aching after practice.

Lower Back Pain

Prevention:

• Strong core (especially anti-extension)
• Hip mobility work
• Avoid excessive dolphin kick when fatigued
• Glute and hip strength

Knee Pain (Breaststroker's Knee)

Prevention:

• Hip mobility (especially internal rotation)
• Quad and hip strengthening
• Technique corrections
• Limit breaststroke kick volume when sore

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Key Takeaways

• Shoulder health is priority #1 — external rotation and scapular stability daily
• Core strength = body position — train anti-extension and rotation
• Build pulling power — but balance with pushing exercises
• Develop explosive legs — for starts, turns, and kick
• Maintain flexibility — shoulders, ankles, and hips especially

Dryland training isn't optional—it's what separates good swimmers from great ones. Build a body that's powerful, balanced, and injury-resistant.