For the complete guide to Land Training for Training and Competition, available to download and print here.
Full details follow here:
Dry Land Conditioning for Training and Competition
The purpose of a land warm up is to raise the gradually heart rate and warm up the muscles, this is both important to prevent getting injured but it also allows swimmers to perform at their best in the water - whether this be in training or in a competition.
An active cool-down has a similar purpose in that it gradually lowers the heart rate and relaxes the muscles.
A land warm up should last between 10-15 minutes and a cool down should last 5-10 minutes.
Some ideas and how to structure your land conditioning are below:
PRE-SWIM
Heart rate raise
Skipping
Jogging with high knees and heel flicks
Star jumps
Mountain climbers
Mobilise
Complete at least 3 dynamic and 3 static stretches
Dynamic stretches -
Double arm ski swings - butterfly pull down motion, swing back forward, bend at hips
Alternating arm swings - tap opposite foot
Cross body arm swings - swing arms out to the side and back in to hug the body
Side lunges - drop the hips down rather than back and keep chest up
Arm circles and leg swings - gentle and increase speed of motion gradually
Static stretches -
Butterfly stretch - sat down feet together knees out, stretch inner thighs
Chest stretch, arm @ right angle flat against wall, rotate body away from it stretching across chest
Pike stretch - standing legs straight and together, try to touch toes and go as far as possible, roll up gently and try again
Activate
10x glute bridge with 3 pulses on each rep
Superman arm and leg extensions - 4 point position, lift opposite arm and leg up straight and back down
Slow squats - knees to a right angle
Lying side clams - feet together, knees bent, top leg lifts to separate knees and back together
Press ups on the knees, slow and controls keeping head in line
Prime
10x Press ups
10x Squat jumps
10x Jump lunges
Sprints on the spot
POST-SWIM
Complete at least 3 stretches from each category
Upper Body
Tricep stretch above head
Shoulder stretch across body
Shoulders and chest - Interlink fingers in front and behind
Chest stretch against wall
Core
Hands on hips, lean to one side then other, then forward and bak
Cat and cow stretch
V sit - reach in front and towards each foot
Cobra/seal stretch
Lower body
Lunge into hip flexors stretch
Butterfly sitting stretch - pulse knees up and down and reach over legs
V legs reach for toes, feet shoulder width apart
Cross over leg and twist upper body to look over shoulder
Standing hamstring stretch - lean over straight leg
Standing quad stretch
For warm up swimming from Swim England, please click here
https://www.swimming.org/sport/land-warm-up-swimmers/