Every strong swim season starts before the first dive.

Winter is the best time to strengthen, stabilise, and fine-tune your body so it’s ready for the intense demands of competition; but most swimmer “dry-land” train all year around.

At Propel in Samford, our dryland training programs (we prefer to call them “Athletic Development”) are designed to help swimmers develop the strength, mobility, and coordination needed to move faster in the pool — while reducing injury risk and improving overall performance.

Why Dryland Training Matters for Swimmers

While swimming builds endurance and technique, dryland training builds power, stability, and joint resilience.
It prepares the body to:

• Generate more force in each stroke and kick

• Maintain proper posture and streamline in the water

• Prevent overuse injuries in the shoulders, hips, and knees

In short, what you do out of the pool determines how you move in it.

Common Weak Points in Swimmers

Even experienced swimmers often lack key support in:

• Core stability — leading to lower back fatigue

• Shoulder endurance — especially in repetitive freestyle or butterfly strokes

• Hip mobility — restricting streamline position and kick efficiency

• Leg power — limiting start and turn explosiveness

Propel’s preseason training addresses each of these with a structured, evidence-based approach.

How to Train for Core Strength, Flexibility & Power

1. Core and Posterior Chain Training

A strong midsection connects the arms and legs, improving stroke transfer and body alignment.
Key dryland exercises include:

• Planks and side planks

• Bird dogs and dead bugs

• Glute bridges and hip lifts

• Superman holds and stability ball rollouts

These develop strength and control through the entire kinetic chain.

2. Mobility and Flexibility Work

Shoulder and hip flexibility are crucial for efficient stroke mechanics.
At Propel, we include:

• Thoracic spine rotations

• Shoulder dislocates with bands

• Dynamic hamstring and hip flexor stretches

Improved flexibility reduces drag and enhances efficiency through each stroke cycle.

3. Power and Explosiveness

To improve starts and turns, swimmers need short-burst power.
Our preseason dryland circuits use:

• Box jumps or squat jumps

• Medicine ball slams

• Short resisted sprints

• Plyometric lunges

These exercises enhance fast-twitch muscle recruitment — leading to stronger starts and quicker turns.

Recovery and Nutrition Tips

Swimmers often underestimate the toll of dryland sessions. Adequate rest, hydration, and nutrition ensure gains translate into pool performance.

Encourage:

• 8+ hours of quality sleep

• Balanced meals rich in protein and complex carbs

• Regular stretching or yoga for mobility maintenance

Local Support: Propel Samford

At Propel Samford, our exercise physiologists and performance coaches work with swimmers of all levels to:

• Build preseason strength safely

• Improve flexibility and streamline positioning

• Develop explosive power for starts and turns

• Prepare for a strong, injury-free season ahead