Dyna-Band SWIMMING Exercises

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Here's a few  short Dyna-Band drill sequences that can help with swimmers, flexibility and mobility. The sequences as shown were produced in conjunction with Sports & Dance Physiotherapist Caroline Jubb at CJPHYSIO - designed for pre-pool and competition warm up, however can be used for strength training too. Just increase the reps of each exercise to 8-10 and repeat the sequence twice. Choose the level of resistance which suits you - it's important to exercise through your normal range of motion (partial range of motion results in less strength gain and going past normal range can cause injury). You have the correct resistance and tension when the last few reps of a set are challenging. Increase/decrease the tension of the band accordingly or move up/down a strength of band. Info on the different strengths can be found here.

 

Please read the Disclaimer and see Tips on uses, for care & cautionary notes, tips on holding / tying the band and general guidelines.

 

Swimming drills

Pre-pool upper body warm up sequence

Pre-pool upper body warm up sequence
All Categories
All Categories
4 pt Kneeling
Kneeling
Lying
Standing lower body
Standing upper body
Pre-pool upper body warm up sequence

Pre-pool upper body warm up sequence

01:07
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Full body 4 point kneeling sequence

Full body 4 point kneeling sequence

00:59
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Lower body standing sequence

Lower body standing sequence

00:48
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Full body lying sequence

Full body lying sequence

01:10
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Upper body kneeling Sequence

Upper body kneeling Sequence

01:02
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Bicep curl - kneeling

Bicep curl - kneeling

00:14
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Triceps pull back - kneeling

Triceps pull back - kneeling

00:14
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Pull ins

Pull ins

00:21
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Torso turn - kneeling

Torso turn - kneeling

00:19
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Mermaid

Mermaid

00:14
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Pull backs - 4pt kneeling

Pull backs - 4pt kneeling

00:15
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External rotation - 4pt kneeling

External rotation - 4pt kneeling

00:20
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The catch

The catch

00:20
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Press ups

Press ups

00:14
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Single leg push off

Single leg push off

00:16
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Opposite arm / leg lifts

Opposite arm / leg lifts

00:16
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Crab walks

Crab walks

00:14
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Side leg raises

Side leg raises

00:19
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Lobster walks

Lobster walks

00:19
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Back leg raises

Back leg raises

00:19
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