Freestyle swimming at home exercises. Dryland. Episode 5. Strength, technique and mobility

On this video we will go over some freestyle technique movements you can do to create more mind body connections that will help you not only remember the swimming movements, if you haven’t been swimming in a while, but will also help you with strength, coordination and mobility.


To swim faster you need to be a little taller. To do that, stand very close to the wall, with one arm up, and standing on tip toes, reach high. Now rotate your body and reach even higher. This is why rotating in freestyle is very important. It makes you longer. Do 10 with each side holding the stretch 2 seconds.

While you are there record yourself doing this. We want to remain in a small area. Do 20 stroke cicles with shoulder rotation. Try to keep your elbow high. Both when your are going down and while going up. This will work your back muscles and will help your muscles remember how to swim with good technique.

To pull more water you need your hand and forearm to be perpendicular with the water. To keep the muscle memory of the high elbow when pulling, try this 10 to 20 times with each arm. Stand a foot apart from the wall. Touch the wall with your elbow and with the appropriate torso rotation, move your hand down without moving or separating the elbow from the wall.

To increase the pulling strength put your shoes on your hands. Lay down and start pulling with one arm at a time. To increase resistance use a rougher floor or push down a little harder. Do 20 slides with each arm.

To maintain a horizontal position in the water it is very important to calibrate your horizontal balance and engage the lower back and glutes. So lay face down. Do 10 leg lifts activating the glutes first and then the lower back and hamstrings. This will also help if you have lower back pain.

You have heard me say this a thousand times, that in freestyle it is very important that you have your ankles in plantar flexion. But it is not enough to have flexible ankles though, you need mobility. Meaning you also need strength on these plantar muscles and the calves muscles. Sit down and point your toes as far as you can, slowly. Hold it 1 second and come back. Do that 20 times with each foot. This is also the reason we get cramps, because we are not strong enough to maintain that position for as long as we are swimming.

To improve the speed and technique of your kick we can do this. Put a pillow on the ground and lay down at a height where you can kick down on it. Time yourself and see how many kicks you can do in 30 seconds. Count each time either leg touches the pillow. My high score is …

Finally to work on the streamline and shoulder mobility, do this. With your ankles on plantar flexion, without lifting your knees off the ground and with your arms on a tight streamline do 10 to 20 sit ups.


If you are not tired yet pause this video here and do that once or twice more.

You can also watch this playlist with other drylands videos we have done in the past:
   • Dryland workouts for swimmers  


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