Stability ball training is one of the most effective ways for swimmers to build core strength, hip stability, and body control. In this guide, I break down the top stability ball exercises—including knee tucks, rollouts, glute bridges, and pikes—to help you swim faster with better technique.
Read MoreYou don’t need a pool to keep improving. With the right at-home approach, you can practice swimming by sharpening your breathing, kick control, posture, and strength on land. These dryland swimming practice drills help you stay ready, stay connected to your stroke, and return to the water faster and more confident.
Read MorePost-Activation Potentiation (PAP) is a science-backed training method proven to help swimmers move faster—instantly. By pairing short, high-intensity efforts with explosive movements, PAP training activates your nervous system for greater power and speed in the water. Learn how to apply this method with practical examples and exercises to boost your swimming performance.
Read MoreThe flutter kick looks simple, but mastering it can transform your swimming. Done correctly, it lifts your hips, reduces drag, and adds real propulsion to your stroke. Out of the pool, the same motion builds stronger abs and hip stability. In this guide, I’ll walk you through proper flutter kick form, muscles worked, and key drills to make your kick more efficient – whether you’re chasing faster race times or a stronger core.
Read MoreDryland swim cords are one of the most effective tools for building swimming strength and refining technique outside the pool. In this guide, I share my top cord drills for freestyle and butterfly, complete with videos to follow along. You’ll learn how to set up cords properly, avoid common mistakes, and use them to reinforce your stroke mechanics. Whether you’re a beginner or a competitive swimmer, these workouts will make your time in the water more efficient.
Read MoreMedicine ball slams are one of the simplest and most effective ways to build explosive power, core stability, and coordination — all essential for faster swimming. Whether you’re training for Freestyle, Butterfly, or IM, these full-body movements strengthen your lats, shoulders, and hips to improve the connection between land and water performance. In this article, I’ll break down the key benefits, variations, and proper form for medicine ball slams, plus show you how to integrate them into your dryland routine for stronger, more efficient strokes.
Read MoreBattle ropes aren’t just for CrossFit gyms - they’re one of the most effective tools for building full-body conditioning and power. In this article, I’ll walk you through what battle ropes are, what muscles they work, and why they’re ideal for swimmers. You’ll learn four battle rope exercises I’ve used in dryland sessions to help swimmers develop power, coordination, and rhythm. Whether you're new to ropes or looking to level up your dryland training, these dynamic drills will help you increase your endurance and power on land or water..
Read MoreA strength and conditioning coach plays a vital role in enhancing swimming performance by reducing injury, and improving mobility, endurance and power. For swimmers, tailored programs target key areas like shoulder mobility, core stability, strong pulls, and powerful starts. As a Certified Strength and Conditioning Specialist (CSCS), Dan Daly shares expert insights into how these programs are designed to meet the unique demands of swimming. Discover the transformative impact of strength and conditioning on swimmers of all levels and why is a game-changer for success in the water. Read more!
Read MoreDive into the personal journey of a 42-year-old competitive swimmer and strength coach battling persistent left shoulder discomfort. This post details the onset of the shoulder issue that hindered sprint freestyle performance and the various treatment strategies attempted. Discover insights from an enlightening session with Dr. Alex Ewart, a physical therapist and swimming specialist, leading to a tailored treatment plan. Explore the specific exercises and therapeutic approaches aimed at addressing shoulder pain, including targeted strength training, mobility work, and soft tissue therapy. Follow this swimmer's quest to regain peak performance and manage chronic discomfort, offering valuable lessons for athletes facing similar challenges.
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