Dryland Swimming Exercises

Getting some bands can be a great way to develop various parts of your freestyle stroke. 

The video below shows some exercises that you can do.

  1. Catch Focus
  2. Catch leading to pull focus
  3. Push focus
  4. Full Stroke

With this series of exercises you can do this single or double arm.  Remember keep the elbows up nice and high as you go through these exercises and pull and then push with your hands and forearms rather than pulling back from the elbow.

Below is a selection of exercises from Swimming Anatomy book by Ian McLeod. 


Prone T, Y, A (Blackburn)

This is our absolutely favorite exercise that helps to help prevent shoulder injuries!


1 . Lying facedown, slightly arch your upper back and lift your shoulders off the ground.

2 . In a T position with your thumbs pointing to the ceiling, oscillate your hands up and down for 30 seconds.

  1. Switching to the Y position with your palms down, oscillate your hands up and down for 30 seconds.

4 . Finish with your hands down by your sides forming an A. With your palms up, oscillate your hands up and down for 30 seconds.

Want an extra challenge? Add physioball! As in the water, holding the body in a straight line from the feet all the way to the top of the head is important.


Posterior Deltoid 

This targeted exercise helps develop the small part of the deltoid that can easily get injured as you develop a stronger position at entry with a high elbow in order to implement an optimal catch. 

Flutter Kicks


1 . Lie on the floor with your arms at your sides and tighten the abdominal muscles to set your core.

2 . Lift your shoulders 4 inches (10 cm) off the ground and your feet 1 2 inches (30 cm) off the ground, making sure to keep the low back in a neutral position.

  1. Hold this position and flutter kick for 60 seconds or until you are unable to keep the low back stabilized in a neutral position.