Swimming: what dryland exercises help with swimming?

Developing physical fitness for swimming requires a comprehensive approach that includes specific dryland exercises to strengthen the core and prevent injuries. It is useful to start this journey by introducing simple daily habits that will improve overall mobility and prepare the body for aquatic loads. For example, try to walk eight to ten thousand steps a day to maintain baseline activity.

Before starting a strength or dryland workout, be sure to spend five minutes on a dynamic warm-up. It should include rotational movements in the shoulder, elbow, and hip joints, as well as gentle arm and leg swings. After finishing your session, take time for static stretching of major muscle groups, especially the chest, latissimus dorsi, and back muscles.

For directly improving performance in the water, bodyweight exercises and sports equipment are effective. Push-ups strengthen the shoulder girdle and triceps, the plank builds a strong core to maintain a horizontal body position, and working with resistance bands simulates the pulling motion. Regular execution of such routines significantly accelerates technical progress in the pool.