As dryland and gymnasium based exercise routines have become more popular in many swimming programs, there remains large variation and very little information on what is best for swimmers to do.
Swimming Australia have recently released a great poster of recommended exercises, that are graded and progressed for beginner, intermediate, and advanced. Bodyweight and very light resistance are combined with simple movement patterns. For most swimmers, heavy strength training / weight programs may not be required. Teaching any young athlete awareness of movement, form and technique (just as important out of the water), and to do exercises safely should be the goal of any program. If you are not sure what is right for you, your child, or your squad, come in and see Brisbane’s swimming physiotherapy experts at RHP Physiotherapy.
The A1 print poster is available at this public dropbox link, with many thanks to Swimming Australia Limited.