Dry-land Training for Swimming Volume 1, Issue 1
November 24, 2009
Special points of interest: •
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The main goal of dryland training is to protect against injury (5). 30% of Swimming performance comes from fitness (1). “Through dry land training we are building character and the team learns how to work together. “ Kirk Hampleman University of Iowa Swim Coach Most swimmers don’t start dry land training early enough
The Benefits of Dry-Land Training
Inside this issue: Benefits of Dry-Land Training
1
Building Chemistry at Iowa
2
Ropes Course at Mizzou
2
Inside Story
3
Inside Story
4
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For More Information
4
Bibliography
4
Dry-Land Training for Swimming is a great idea, when you do not have access to a pool. There are four different types of dry -land training: abdominal exercises, general exercises, weight training, and stretching (1). Stretching is a fairly easy form of training. It helps protect against the risk of injury(1). Stretching increases your flexibility and makes your muscles more warm, which increases your body’s ability to perform (1). Working the abs is great for swimming because, the abs are a main source of power (1). The abs also help turns, rotat-
ing, and propulsion (1). A strong abdominal can result in improved performance in all the strokes (1).
People training on dry land using snorkels
Weight training is used to perfect the muscles of the shoulders, arms, and back (1). In addition to improving swimming performance, weight training can fight aging (1). Weight training directly after swimming can greatly improve performance (1). Some swimming experts advise
against push-ups because of the strain it puts on the body (1). Instead they emphasize lifting weights, preferably under the supervision of a trainer (1). Triceps presses, lap pull downs, chest presses and leg curls are all advised (1). General exercises can also help train for swimming. Bungee cords are considered a good workout for the emphasis on the arms (1). Cardiovascular exercises help with controlled breathing and leg strength, both crucial to improving swimming performance (1).
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Dry-land Training for Swimming
Building Chemistry
Caption describing picture or graphic.
Along with the performance advantages of dryland training, it also builds chemistry throughout the team (4). When you swim your face is in the water and you don’t get time to even look at your teammates (4). With dry land training you bond through intense exercise (4). Dry land training creates a hard work ethic, which will help swimmers when they compete and train in the
pool (4). At the University of Iowa, the swim team is implementing these strategies to shape a culture of intense work and camaraderie (4). One coach there says it gives the athletes a chance to cheer each other on (4). At Iowa 77% percent of the athletes on the swim team are either freshman or sophomores , with a roster like this dry land training could be essential to the success of the team (4). Max Dittmer, a
freshman at Iowa, says that because of dry land training the swimmers at Iowa are much more in shape (4).
Iowan Swimmer
Ropes Course
“With each rope weighing 25 pounds it is a tough workout.”
Swimmers at the University of Missouri using dcRopework
In addition to the weight lifting that some people use to train for swimming the University of Missouri uses an interesting workout, a ropes course (2). Its called dcRopework a revolutionary workout routine using ropes (2). The workout is set up as a circuit, with different stations (2).The swimmers work at each station for thirty seconds and then rest for 15 (2). Keli Stein is responsible for implementing the new workout
(2). She says that the swimmers really enjoy it (2). Swimming gets repetitious while looking down at lines at the bottom of the pool (2). The dry land exercise is a nice change the swimmers say (2). With each rope weighing 25 pounds each it is a tough workout (2). The ropes course targets the abs, as described earlier strong abs are essential to swimming a sport that focuses on the core body (2). Swimmers say that it also
works muscles you do not normally use while swimming or performing another dry land exercise (2). The swimmers at Mizzou also find it a bonding experience like their Iowan counterparts (2). Swimmers frequently sing songs and make jokes while using the ropes course and their fifteen second breaks (2).
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Volume 1, Issue 1
Dry Land Exercises for Better Breaststroke J.R. Rosania is a swimming fitness trainer featured in Swimming World Magazine who has helped Gary Hall Jr. and Mysty Hyman, both are winners at the 2000 Olympics (3). His first exercise for better breaststroke is using dumbbells (3). He suggests holding your arms above your head holding five pound dumbbells to start (3). Then perform the breaststroke pull as you would in the water recovering as fast as you can (3). This exercise enhances one’s ability to perform the breaststroke pull with maximum power and form (3). His next exercise he suggests uses the same principles on an exercise ball (3). Outstretch your
arms as before holding the five pound dumbbells while balancing on a exercise ball (3). Then execute the breaststroke pull recovering as quickly as possible (3). While doing this use your abdominal muscles to remain on top of the ball (3). Repeat this for maximum enhancement of your muscles (3). This exercise builds the muscles responsible for executing a breaststroke pull while working the abdominals to maintain balance (3). The last exercise he suggests works on the breaststroke kick. Using the same exercise ball, lay on your back with your feet in the air holding the exercise ball (3). Raise and lower your legs with
quick ascending motions, while keeping the rest of the body steady (3). This exercise works the leg muscles responsible for the breaststroke kick, which is so important in breaststroke (3).
J.R. Rosania
USA Swimming USA Swimming is a national swimming organization that provides information for swimmers. USA Swimming says that wearing a warm up jacket while stretching increases a muscle’s ability to stretch (5). Stretching all muscle tissue is important (5). Beginners should start dry land training on flat land, Intermediates should exercise up hills,
and Advanced swimmers should practice dry land techniques actually in the water (5). USA Swimming advises to dry land training to be high in intensity, low volume, high frequency, and more rest intervals (5). USA Swimming advises that along with these dry land exercises swimming should be combined to ensure proper development of
the skills (5).
Conclusion
Dry Land swimming is a very effective way to enhance one’s ability in the pool with out having to be in the pool practicing. There are also social benefits to dry land swimming as stated in the University of Iowa Article. It
is a nice change from always looking at the pool floor. You can do it in a group or by yourself. It can be great fun as stated in the University of Missouri article. There are many trainers who can help you once you start ensur-
ing it is a form of practice that will never be a burden. With al these advantages to dry land training it would seem odd to not try it out.
For more Information USA Swimming 1 Olympic Plaza Colorado Springs, CO 80909 Phone: 719.866.4578 Amanda White Saint Louis Area Masters Swimming ckkohn@ckkpc.com 314-409-4092 Kathy Kohn
Bibliography
1.
“Who Needs Water: Improving Swimming Through Dry-Land Fitness.” Alexandria Masters Swimming. July 1996. November 21, 2009. <http:// www.alexandriamasters.com/articles/dryland.htm>.
2.
Markovich, Tony . “Missouri swim team adds rope training to workout.” Colombia Missourian. 10 November 2009: College Sports.
3.
Rosaina, J.R. “Dryland Tips for Better Breaststroke.” Swimming World. January 2009: 30-31.
4.
“Dry Land Training Builds Chemistry for Swimmers.” The Official Web Site of the University of Iowa Hawkeyes. January 24, 2008. November 21, 2009. <http:// www.hawkeyesports.com/sports/c-swim/spec-rel/012408aac.html >.
5.
“Dry Land training for Swimming.” USA Swimming. 2004. November 21, 2009. <http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx? TabId=410&Alias=rainbow&Lang=en&mid=643&ItemId=565>.