Swim Team

Dryland Information

DRYLAND (Resistance Training) Information

While swimming is one of the best sports for developing a healthy heart, lungs, and muscles, it does not assist athletes in developing strong and healthy bones. This is because swimming is not weight-bearing activity, which is important for increased bone density. To supplement swimming with weight-bearing exercise, JFD offers Dryland, or resistance training to team swimmers.

Up until recently, there was widespread agreement that children under the age of 16 should not do resistance training, because of a belief that it would stunt growth. Science has proven that this is incorrect. In fact, the American College for Sports Medicine now recommends resistance training for children of all ages, as long as they can understand the instructor and execute exercises properly.

In addition, it has been proven that stretching should take place after a workout, when muscles, ligaments, and joints are warm. Not only does this decrease risk of injury, but the athlete also experiences a greater range of motion in the joints.

Dryland Schedule

All times are evening

Tuesday Thursday Friday
5:00 – 6:10 5:00 – 6:10 5:00 – 6:10

A Sample Workout

JFD dryland includes the following exercises:

Swimmer’s own body weight
  • Push ups
  • Dips
  • Crunches
  • Wall sits
  • Modified pull-ups
  • Leg lifts

Stretch-cord exercises
  • Simulation of strokes with stretch cords (fly and breast)
  • Simulation of strokes on our new Vasa trainer (fly, breast, back, starts)
  • Internal shoulder rotation
  • External shoulder rotation

Weight machines: low resistance with a high number of repetitions
  • Lateral pull down
  • Chest press
  • Leg press

Dryland Goals

  • Prevent injuries – Many of our resistance exercises focus on strengthening rotator cuff muscles in the shoulder. By strengthening these deep muscles, we can prevent the most common injury in swimmers: the so-called “Swimmers Shoulder.” We also insist on performing exercises in proper form to prevent injury.
  • Increase bone density – resistance training builds strong healthy bones.
  • Increase strength – resistance training increases muscle strength and endurance.
  • Promote a healthy lifestyle – many studies show that individuals who were involved in resistance training as children are also involved in it as adults. Active children = active adults.