You start in a push-up plank position, with your hands under your shoulders. This is important for your body position in the water. You work on your flutter kick but mostly on your core control. Once you have this under control, speed up your flutter kick. Your legs always stay off the ground, they are slowly moving in a flutter kick motion. Engage your core and slowly start alternating lifting each leg. Lay flat on your back in streamline and lift your shoulder from the ground slightly. This also makes it a bit harder to control your movements, which means more core engagement. This way you will also train your flexibility in your shoulders, by holding the streamline. Doing this exercise with your arms in streamline also makes it a bit harder. It mimics the flutter kick, but by doing it on your back you really work your core. Once your hand and forearm are in the right position, you accelerate to the pull and push. You should start by setting up an 'easy' catch, not putting too much effort into this part yet. Your pull-through starts with the catch, followed by the pull and finishes with a strong push. This exercise is great to strengthen your pull-through.
From here, drive the med ball down as hard as you can. Your first movement should be the bend in the elbow, like when making your freestyle catch. Stand up straight, and lift the ball above your head, arms straight up. Use a medicine ball with a weight of your choice. You need to try to get the ball under your elbows, and then drive the ball to the ground, and slam it. We want to keep the elbows ‘high’ as long as possible, to mimic the catch phase, followed by the pull and push phase. You also see this exercise done during CrossFit or other gym workouts, but swimmers do it just a bit differently. Med ball slam downs is a well-known dryland exercise amongst swimmers.
It is important here to make sure your elbow stays in place, and does not move around. From this position, lift your hand so it will be in line with your upper arm. Keep your elbow in line with your upper body, with a bend in your elbow so your hand is facing the floor. This can either be a dumbbell, a filled up water bottle, or any other heavy object. Pull in your belly button and keep your core tight. Start on all-fours, with your hands directly under your shoulders. This exercise will strengthen your push-out. Finishing each stroke with a strong push will also benefit your body rotation. If you do not finish your stroke, or don't accelerate from the catch to the push, you will be missing out on this propulsion. Your push-out at the end of each freestyle stroke generates a lot of propulsion. By practicing this with streamline squats, you strenghten your push-off, but also work on your shoulder flexibility to streamline. You just need to glide, keep your arms tight in streamline and engage your core. Maintain control over your movements.Ī strong push off the wall in streamline is 'free speed'. After you slowly drop down into a squat, drive up in streamline and jump as high as you can. For a more advanced version, try a streamline squat jump. Make sure your knees stay stable and keep your core tight. Slowly squat down until your legs are in a 90-degree angle. Stand in streamline with your feet at shoulder width. Work your streamline and your push off the wall! Make your regular squat exercises a bit more challenging by holding a streamline, which mimics the streamline push off after each push off the wall. We have listed some simple exercises you can do at home or at the gym that will benefit your swimming. There are a number of specific exercises you can do wherever you are that will help you improve your swimming. Getting stronger to swim faster can be done in the pool, but also on land.
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