CHAPTER 3 DRYLAND EXERCISES

The pool is closed due to renovation or other issues. You can’t swim because you are on a
study trip or attending to work related concerns and you don’t have access to a pool. In short,
swimming is not possible at the moment or it may take some time before you will have the opportunity
to swim again. Well, better maximize dryland training.

At the end of the chapter, the students should be able to:

1. Define what dryland training is.
2. Identify body weight dry land training exercises for swimmers.
3. Perform body weight exercises for general strength and conditioning.
4. Appreciate the benefits derived from dryland exercises and promote healthy habits.

Dryland training is an activity performed on land with the purpose of enhancing swimming
performance. In general, it is also termed as strength and conditioning because it focuses on
improving strength, power, flexibility and overall fitness that in turn can contribute to better
performance. Dry land training usually involves exercises that target the muscles used in swimming. It
may include bodyweight exercises, resistance training with weights or cords, flexibility exercises and
core training,
Benefits of Dryland Training
1. Muscle strength and development
2. Core strength
3. Power
4. Self- confidence
5. Body awareness
6. Posture
7. Injury prevention
Sample dry land exercises for swimmers
 Bodyweight
 Jump squats to streamline

1
  Burpees

 Plank variations

 Flutter kick

 Push up

2
 Assessment/ activity
1. Search for dryland bodyweight exercises for freestyle and backstroke (5 for freestyle and 5
for backstroke). Discuss how to execute them and put appropriate images or pictures.
2. Search for dryland bodyweight exercises for breaststroke and butterfly (5 for breaststroke
and 5 for butterfly). Discuss how to execute them and put appropriate images or pictures.
There are plenty of exercises in the internet, please include your references.
Submit your outputs on or before April 17, 2022 in the Google classroom.

References:

Scott, Bay. (2016). Swimming: steps to success. Champaign, IL : Human Kinetics

Hannula, Dick. (1995). Coaching swimming successfully. Champaign, Illinois: Human Kinetics
Maglischo, Ernest W. (2003). Swimming fastest. Champaign, Illinois: Human Kinetics Montgomery,
Jim. (2009). Mastering swimming. Champaign, Illinois: Human Kinetics.
American Red Cross: Swimming and Water Safety Manual (2009). American National Red Cross.
American Swimming Association www.americanswimmingassociation.com