How Swimmers Can Train Outside the Pool: 4 Dryland Exercises
Every great swimmer knows: your training outside the pool is just as important as what happens in it.
Whether you’re looking to improve your speed and skills, or are already preparing for competitive meets, dryland training lays the foundation for success in the water, helping swimmers achieve both their fitness and athletic goals. At Asphalt Green Unified Aquatics, dryland is a key part of our training philosophy—helping swimmers of all levels progress to the next stage.
What Is Dryland Training?
Dryland training is any exercise done outside the pool with the goal of improving swimming performance. Examples include bodyweight exercises, resistance training, stretching, mobility drills, and core work. The goal of dryland training is to improve athleticism and build swim-specific strength, coordination, and control.
Dryland training helps athletes develop the movement skills they need to swim efficiently and powerfully. It also supports good posture, improves lung capacity, and teaches body awareness—all essential for faster, smoother, and safer swimming.
Plus, dryland workouts improves general athleticism and fitness levels, which benefits swimmers of all ages and experience levels, whether you’re on AGUA Swim Academy’s developmental pathway, transitioning to another sport, or just want to live a more active and healthy lifestyles.
Dryland Training for Beginners: 4 Foundational Exercises
Provided by our experts at AG Fitness, these beginner-friendly moves are commonly used in youth swim dryland sessions and can be done with minimal equipment. Start with 2–3 rounds, resting 30–60 seconds between sets.
1. Squat Jumps (10 reps)
Builds explosive power for strong push-offs and starts.
Step 1: Stand with feet shoulder-width apart and lower into a squat.
Step 2: Jump as high as you can, reaching your arms overhead.
Step 3: Land softly and go straight into the next rep.
2. Plank Hold (Hold for 30 seconds)
Improves core strength and body alignment for better streamline position.
Step 1: Start on your forearms and toes, keeping your body in a straight line from head to heels.
Step 2: Engage your core, glutes, and legs. Don’t let your hips sag or rise too high.
Step 3: Hold with steady breathing.
3. Shoulder Swimmers (Controlled Articular Rotations)
Boosts shoulder flexibility and control—key for injury prevention and effective stroke mechanics.
Step 1: Lie face down with your forehead resting on a pillow or cushion.
Step 2: Extend one arm overhead with your palm facing up.
Step 3: Slowly lift the arm, rotate it so the thumb points down, then continue the rotation as you bring the arm down by your side. Reverse the motion to return to start.
Pro Tip: Move slowly and stay in control to get the full benefit of the rotation.
4. Lat Pulldowns (10 reps)
Strengthens the lats, shoulders, and upper back to support a strong pull and streamline position.
Step 1: Sit at a lat pulldown machine and grasp the bar with a wide grip, palms facing forward.
Step 2: Pull the bar down to your upper chest, squeezing your shoulder blades together.
Step 3: Slowly return the bar to the starting position under control.
Ready to Reach Your Aquatic Goals?
AGUA is one of the most renowned youth and masters swim programs in the country, and we’re always looking for talented athletes to join our program. Whether you’re interested in recreational leagues, swim lessons, or elite competition, we are a partner for every aquatic journey.
