Cross-Training: Dry-Land Swimming
"Dry-land swimming" cross-training: students reproduce the stroke movements with resistance bands to build strength and technique.
How to play
- Bands anchored to the wall bars at chest height.
- Lying on a bench or leaning forward, simulate the freestyle pull with the band.
- Breaststroke and butterfly pulls with both bands.
- Freestyle kick lying face down and breaststroke kick on the back, to the music.
Rules
- Bands securely anchored and checked.
- Full, controlled movement.
Variations
Easier
No band, movement only.
Standard
Light band, 30-second sets.
Harder
Heavy band, 45-second sets.
Adaptations
- Shoulder injury: no band and reduced range.
- Limited mobility: seated arm work.
Learning goals
- Improve swimming technique.
- Build upper-body muscular endurance.
PatioLab has "Cross-Training: Dry-Land Swimming" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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