{"id":68090,"date":"2019-04-24T00:00:00","date_gmt":"2019-04-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/dry-land-exercises-swimmers\/"},"modified":"2022-06-22T12:11:27","modified_gmt":"2022-06-22T10:11:27","slug":"dry-land-exercises-swimmers","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/dry-land-exercises-swimmers\/","title":{"rendered":"13 &#8220;dry-land\u201d exercises for swimmers"},"content":{"rendered":"<p>We have already mentioned the <a href=\"https:\/\/www.arenawaterinstinct.com\/en_uk\/community\/training-technique\/importance-work-pool\/\" target=\"_blank\" rel=\"noopener noreferrer\">importance of dryland workouts<\/a> for preventing injuries, warming up for a training session and then cooling down afterwards. Today we will be looking at some useful exercises.<\/p>\n<p>The shoulder is the most intricate joint in the entire body, so you must stretch and warm up properly by performing a series of rotations to really extend your shoulders. The smoother they are performed, the more effective the exercises will be.<\/p>\n<p><strong>1.<\/strong> Forward shoulder rotation with one arm only<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36110 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_avanti_DEF.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>2.<\/strong> Backward shoulder rotation with one arm only<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36122 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_indietro_DEF.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>3.<\/strong> Forward rotation using both arms<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36134 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_avantiDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>4.<\/strong> Backward rotation using both arms<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36146 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_indietroDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>5.<\/strong> Lateral arm raises<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36158 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_laterali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>6.<\/strong> Alternating arm raises moving on arm forwards and one arm backwards<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36170 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_frontali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>7.<\/strong> Lateral arm raises finishing with the movement with straight arms<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36182 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_later_braccia_tese.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>If you can, perform these exercises in front of a mirror to check you are doing them properly, particularly if you are not being followed by a coach.<\/p>\n<p><strong>Now let\u2019s move on to exercises involving the rest of the body:<\/strong><\/p>\n<p><strong>8.<\/strong> Lean forwards with your chest making sure your legs apart and slightly bent, then slowly straighten your legs and bring them together<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36194\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate.jpg 1200w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-300x157.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-768x402.jpg 768w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-1024x536.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><strong>9.<\/strong> Straight-leg hamstring stretch with one leg resting on a starting block or box<\/p>\n<p><strong>10.<\/strong> As above with your foot flexed<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36206\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10.jpg 400w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10-300x225.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>9. and 10.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>11.<\/strong> \u201cRoll\u201d your back forwards and then \u201cunroll\u201d again until you are back in an upright position.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36230 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/srotola.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>12.<\/strong> Standing with your legs apart, bend your upper body sideways first in one direction and then the other<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36218 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessioni_lat_busto.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>13.<\/strong> Twist your upper body first in one direction and then the other, making sure you are standing with your legs apart.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-36242 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/torsioni-laterali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Breathing<\/strong> is also extremely important, particularly when performing \u201cstatic\u201d exercises. Breathing out as you stretch and extend as far as possible helps you relax more and makes these exercises as effective as possible. Feeling slight pain \u2013 but nothing excruciating! \u2013 is normal.<\/p>\n<p>Keep proper posture at all times when performing these exercises.<\/p>\n<p>Now you have warmed up, you can enter the water\u2026. Enjoy your training!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We have already mentioned the importance of dryland workouts for preventing injuries, warming up for a training session and then cooling down afterwards. Today we will be looking at some &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":95140,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[12894,12859,12656,12895,1896],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 &quot;dry-land\u201d exercises for swimmers - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/dry-land-exercises-swimmers\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 &quot;dry-land\u201d exercises for swimmers - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"We have already mentioned the importance of dryland workouts for preventing injuries, warming up for a training session and then cooling down afterwards. 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