Land Training Resources

Have you clued in to the importance of land training for your club yet?


ist2_8314116-aerobics-class-in-a-gymLand training is now considered an essential element of swimming training and the only way to help swimmers gain the core strength, flexibility and stability they need, not only to perform the techniques of swimming, but also to protect themselves from injury. Many clubs have benefitted from our land training programmes at our club clinics and we are delighted to be able to offer additional land training resources here. If you think your club will benefit from land training programmes specially prepared for age-group swimmers, you have come to the right place!  

If you're not sure where to start have a look for free at our list of land training exercises...these can be put together in various combinations to provide effective land training workouts for swimmers. 

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 If you wish to start a land training programme for your swimmers or if you just want more ideas for your sessions, we have a full programme, with ready-planned sessions, developed for SwimSkills by top physiotherapists and strength and conditioning experts...

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Why Not Try These Free Land Training Videos?

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Hamstring Bridge

Lie on your back
Bend you knees, keeping your feet on the floor.
Keep your feet together but open your knees hip distance apart.
Push your feet into the floor, lifting your bottom off the floor.
Hold for 4 seconds.
Slowly lower back down, trying to let your bottom touch the floor before your lower back
Try 10 repetitions slowly.
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Clam Shell Without Resistance Band

Lie on your back
Bend you knees, keeping your feet on the floor.
Keep your feet together but open your knees hip distance apart.
Push your feet into the floor, lifting your bottom off the floor.
Hold for 4 seconds.
Slowly lower back down, trying to let your bottom touch the floor before your lower back
Try 10 repetitions slowly.
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Clam Shell With Band


Lie on your side with your knees bent.
Keep your feet and hips together.
Tie the resistance band around your legs, just above your knee crease
Slowly raise your knee, without allowing your hips to roll backwards.
Hold the knee up for 4 seconds, then slowly lower back down.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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High Elbow Catch

Tie the resistance band around a door handle; take the other end of the band in your hand.
Stand so that the band is under tension and lean forward.
Pull your arm backwards, keeping your elbow high and bending at the elbow.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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Triceps

Stand on one end of the resistance band, holding the other end of the band behind your head.
Straighten your elbow, keeping the arm in line with the body.
Slowly bend your elbow, bringing your hand down behind your head.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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Squat

Stand with your legs slightly wider than hip distance apart.
Gently open your knees and keep your weight over your heels.
Push your bottom backwards, like your going to sit in a chair.
Don't let your knees come forward over your toes, and hold your arms out in front if you need to, to help you balance.
Slowly rise back up to the starting position.
Try 10 repetitions slowly.
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Split Squat

Take a long stride forward with your front leg.
Your weight should be over your back leg, with your heel off the ground.
Both feet should be facing forwards with toes pointing to 12 o'clock
Slowly bring your back knee towards the ground.
Don't let your front knee come forward over your toes.
Try 10 repetitions slowly.
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Medial Rotation

Place the resistance band around a door handle.
Stand so the band is under light tension.
Bend your arm with you elbow tucked in by your side.
Slowly pull your arm across your body.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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Lateral Rotation

Place the resistance band around a door handle.
Stand so the band is under light tension.
Bend your arm with you elbow tucked in by your side.
Slowly turn your arm out to the side, away from your body.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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Bent-leg dead-lift

Stand with your legs slightly wider than hip distance apart.
Place the resistance band underneath your feet and take the other ends of the band in your hands. The band should be tight.
Push your bottom backwards; allowing your body to lean forwards and your knees to bend. Don't allow your knees to come forwards over your toes.
This will cause the band to slacken slightly.
Slowly raise back up, causing the causing the band to become tight again.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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Bent-Over Row

Place the resistance band under your feet; take the other end of the band in your hand. Lean forward so that you are working against gravity.
Squeeze your shoulder blades together gently, to stop the head of your shoulder dropping forwards.
One arm at a time, row your arm backwards, with the elbow bent.
Try 10 repetitions slowly. Increase the effort by tightening the band.
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