Swimming Sport Specific Trainings

Sport Specific Exercises

Since practicing specific swimming skills would require a pool, take this time to work on exercises that will help improve your performance the next time you jump in the pool.Swimming Specific Exercise#1:Squat Jumps

  • Helps build the muscles in your legs for kicking, your core, and practices shoulder-extension.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then tighten your core and jump up explosively! Raise your arms up towards the sky and reach up with your fingertips as high as possible.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Swimming Specific Exercise#2: Flutter Kicks

  • Helps improve your lower core strength and is a similar motion to the one involved in swimming the backstroke. You will work your abs and hip flexors.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Start by lying flat on your back on a mat with your arms by your sides and your palms down.
  • Extend your legs fully out with a slight bend in your knees.
  • Make small, rapid up and down scissor-like motions with your legs, lifting your heels about 6 inches off the floor.

Swimming Specific Exercise#3: Dips

  • Good for primarily strengthening the chest and triceps, it will also activate the shoulders and biceps.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Grab a bench, step or chair and place your hands shoulder width apart on top.
  • Keep your legs extended in front of you with heels on the ground and then dip down.
  • Make sure to bend your elbows backward and not sideways.
  • Go down until your elbows form a 90 degree angle and then, push back up.

Swimming Specific Exercise#4: Jump Rope (with or without a rope)

  • Easy, effective way to work your calf muscles, reflexes, and core.  You'll work your key muscle groups while also elevating your heart rate and increasing your cardiovascular endurance.
  • Complete 5-10 of them per round and do 1-3 total rounds:

Swimming Specific Exercise #5: Planks

  • Planks are a core exercise that helps you build stability and strength throughout your entire body.
...
  • Complete 20sec- 1 mimnute per round and do 1-3 total rounds:
  • Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.
  • Rise up on your toes so that only your forearms and toes touch the floor '� your body should hover a few inches off the floor in a straight line from shoulders to feet.

Swimming Specific Exercise #6: Burpees

  • Works your arms, back, chest, core, glutes and legs
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Start standing tall with your feet about shoulder-width apart. Then bend your knees and squat down while bringing your hands to the ground.
  • With control, jump your feet back into a plank position. Don't let your hips drop down.
  • Complete a push up with proper form, then jump your feet forward to meet your hands, and immediately jump straight up off the ground.
  • Land softly into the squat position, and repeat. Hands down, jump back, push up, jump forward, jump up.

Sport Specific Exercises

Since practicing specific swimming skills would require a pool, take this time to work on exercises that will help improve your performance the next time you jump in the pool.Swimming Specific Exercise#1:Squat Jumps

  • Helps build the muscles in your legs for kicking, your core, and practices shoulder-extension.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then tighten your core and jump up explosively! Raise your arms up towards the sky and reach up with your fingertips as high as possible.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Swimming Specific Exercise#2: Flutter Kicks

  • Helps improve your lower core strength and is a similar motion to the one involved in swimming the backstroke. You will work your abs and hip flexors.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Start by lying flat on your back on a mat with your arms by your sides and your palms down.
  • Extend your legs fully out with a slight bend in your knees.
  • Make small, rapid up and down scissor-like motions with your legs, lifting your heels about 6 inches off the floor.

Swimming Specific Exercise#3: Dips

  • Good for primarily strengthening the chest and triceps, it will also activate the shoulders and biceps.
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Grab a bench, step or chair and place your hands shoulder width apart on top.
  • Keep your legs extended in front of you with heels on the ground and then dip down.
  • Make sure to bend your elbows backward and not sideways.
  • Go down until your elbows form a 90 degree angle and then, push back up.

Swimming Specific Exercise#4: Jump Rope (with or without a rope)

  • Easy, effective way to work your calf muscles, reflexes, and core.  You'll work your key muscle groups while also elevating your heart rate and increasing your cardiovascular endurance.
  • Complete 5-10 of them per round and do 1-3 total rounds:

Swimming Specific Exercise #5: Planks

  • Planks are a core exercise that helps you build stability and strength throughout your entire body.
...
  • Complete 20sec- 1 mimnute per round and do 1-3 total rounds:
  • Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.
  • Rise up on your toes so that only your forearms and toes touch the floor '� your body should hover a few inches off the floor in a straight line from shoulders to feet.

Swimming Specific Exercise #6: Burpees

  • Works your arms, back, chest, core, glutes and legs
  • Complete 5-10 of them per round and do 1-3 total rounds:
  • Start standing tall with your feet about shoulder-width apart. Then bend your knees and squat down while bringing your hands to the ground.
  • With control, jump your feet back into a plank position. Don't let your hips drop down.
  • Complete a push up with proper form, then jump your feet forward to meet your hands, and immediately jump straight up off the ground.
  • Land softly into the squat position, and repeat. Hands down, jump back, push up, jump forward, jump up.
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