Swimmer Specific Dryland Training

1. Stroke-Specific Movement Design

 

Each dryland session is built around freestyle, backstroke, breaststroke, or butterfly mechanics. We train the movement patterns that directly transfer to speed, efficiency, and power in the water.

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2. Biomechanical Assessment First
Every athlete begins with a performance assessment evaluating:

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• Core stability and rotational control

• Scapular stability and shoulder integrity

• Hip mobility and ankle flexibility

• Posterior chain activation

• Power production and force transfer

 

We identify limitations that are reducing stroke efficiency.

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3. Power + Stability + Mobility Integration

Competitive swimmers need:

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• Explosive power for starts and turns

• Aerobic durability for race pace maintenance

• Shoulder protection for high-volume training

• Ankle flexibility for effective kicking propulsion

 

Our program integrates strength, mobility, and neuromuscular control to build a body that supports high-level swim performance.

 

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4. Injury Prevention Focus
Shoulder overload, hip instability, and lower back stress are common in swimmers.
We proactively address imbalances before they become injuries.

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Who This Is For

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• Age group competitive swimmers

• JO / Sectional level athletes

• High school varsity swimmers

• Collegiate swimmers

• Triathletes seeking swim performance improvement

 

Especially effective for:

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• Swimmers stuck at a plateau

• Athletes lacking power in starts and turns

• Swimmers with weak kick propulsion

• Athletes recovering from overuse shoulder issues

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Program Structure

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• Initial Movement Assessment

• Customized Dryland Plan

• 8 to 12 Week Progressive Program

• Small Group or Private Training Options

• Optional Stroke Video Analysis Integration

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The Goal

 

Build a swimmer’s body that can:

• Hold the technique under fatigue

• Generate explosive power

• Maintain race pace efficiency

• Reduce injury risk

• Convert dryland strength into faster swim times

 

Train smarter on land.
Perform faster in water.