When you go to do laps of different metres in swimming, it's not not always easy to master each swimming (crawl, breaststroke, backstroke, butterfly, etc.), whilst maintaining good technical and controlling the movement of your body.
Pour vous améliorer en swimming, various exercises educational (with or without material) are part of a Training effective, helping you develop a better breathing, better arm and leg movements, and to strengthen your endurance And sheathing.
So, to make your task easier, we have prepared for you 10 exercises and some advice following a method well-defined to achieve your objective to improve your crawl, breaststroke, and backstroke!
Why do swimming exercises?
The aim is simply to perfect your technique in swimming, your posture and your breathing. With these exercises, you will work the sheathing of your body, you improve and have more fun in the water thanks to a method Effective.
It is also a good way to vary your sessions de natation. Plutôt que de faire des longueurs pendant 30 minutes monotonously, you can alternate between the different exercises, including warm-ups, using accessories or not, to diversify your material and improve your endurance.
Don't just do that, the goal is to apply what you learn with these exercises and to follow a method structured to improve your technical when you swim.
Four exercises for a better crawl
1. Crawl without using the legs
For this exercise you will need a pull buoy that you are going to position between your ankles or between your thighs, in order to help the swimmers to maintain a good position of body.
Once you are in place, use only your arms to swim. This exercise will ask you to stay well covered in order to keep a good full body alignment, thus improving your technical.
The aim of the exercise?
Work the arm movements with a method structured, in insulating the legs with the pull buoy to refine your technical.
If you feel that you are comfortable with your technical, you can try it by removing the pull-buoy, which marks the back to a more advanced technical driver.
2. Crawl with closed fists
For this exercise you will not have no need for accessories. You have to close the points from your hands and to swim the crawl following a method of technical appropriate.
Swimming with closed fists reduces the surface area in contact with water. So you will accentuate the work of your forearms, thus improving your propulsion and your technical, which is very useful when towing underwater.
The aim of the exercise?
Improve your support in the water and therefore the phase of traction for a better propulsion. You can also alternate lengths between closed fists and open hands to refine your technical.
3. Crawl caught
To do this swimming exercise, you will always have no need for accessories.
You will swim the front crawl while keeping a Arms extended And motionless in front of you. When the arm in motion come touch the still arm, at this moment, the immobile arm can then be put into action, following a technical fluide avec les undulations of body.
And the arm having just finished its movement finds himself in turn motionless and held taut while awaiting the return of the other arm, thereby optimising your propulsion thanks to a technical well mastered.
To the end of movement, turn the bust again, but in the other direction. You will bring the shoulder of your immobile arm into the water, improving your propulsion and your technical.
The aim of the exercise?
The objective is to master arm movements well one after another, synchronise them with your breath, and improve your endurance thanks to a method effective training.
4. Breathing exercise for crawl with a board
You will have understood, you will have to take a plank like material for this swimming exercise.
Once in the water, extend your left arm in front of you while holding the plank. THE right arm, he remains underwater along the body, while keeping a good sheathing and maintaining a technical Correct.
Move forward with your legs, strengthen your endurance, And breathe only on the right side while exhaling underwater.
Alternate lengths by switching sides according to your method training, so that your right arm holds the board and your left arm stays underwater. You will therefore breathe on the left side, improving your technical.
The aim of the exercise?
This swimming exercise will help you breathe better underwater, increasing your endurance. In fact, you do not have no need to worry about your arm movements, but only your breathing, improving your technical.
You can also try this exercise without a board by following a method of technical advanced if you feel comfortable.
Three exercises to improve your breaststroke
5. Breaststroke scissors
You can do this exercise with or without board, depending on your material available. If you are comfortable enough with breaststroke, you can forgo this, thus incorporating a technical further advanced in your Training.
Swim breaststroke, but don't use your hands, or only to hold your board, concentrating on the sheathing and the technical legs.
Focus on your legs and do some fast, tight leg movements, improving your endurance And technical. They must barely open and move away during movement.
The aim of the exercise?
Improve your leg movements in breaststroke, which we call scissors, is essential for optimising your technical and your endurance.
6. Breaststroke with pull-buoy
Unlike the previous exercise, here you only use your arms. Place a pull buoy like material at the level of your ankles or your thighs to work your technical the brew.
Use only your arms to move forward. In breaststroke, they are the ones who help to get the chest out of the water, thus improving your propulsion thanks to a technical refined.
The aim of the exercise?
The more your movements will be fast, thereby increasing your speed, minus your swimming rhythm will be disrupted. This swimming exercise helps you focus on your arms, improve your endurance and refine your technical of breathing.
7. Breathing exercise for breaststroke with a plank
For this exercise, you will have need a board like material for better buoyancy and to support your technical.
When you swim breaststroke, the breathing is active. You must breathe for all the time your head is underwater To empty your lungs, while maintaining a good sheathing and an technical adequate breathing.
To the end of your exhalation, it's yours leg movement which will allow you to to go back up to the surface, thereby optimising your propulsion and your technical swimming.
Once the bust out of water, take a deep breath with the mouth and let yourself flow under the water, keeping a good technical of breathing.
The aim of the exercise?
The aim here is therefore to better manage your breathing, to improve your endurance, and to master the phases inspiration And expiration breaststroke thanks to a technical refined.
Three exercises to perfect your backstroke
8. Backstroke with pull-buoy
For this exercise you need to use a pull buoy that you are going to place between your thighs or your ankles to improve your technical Two crawls.
keep it straight body, GOOD aligned, and maintain an extended position. This will help you to be in a best position for sliding, thus improving your sheathing and your technical.
Use your arms to move forward Effectively, keep them well tense with every movement. By following a technical of swimming appropriately, when your hand goes into the water, it's yours little finger that should touch the water first, which optimises your propulsion. To do this, keep your palm facing outwards.
The aim of the exercise?
You focus on your arm movements keeping them well aligned in order to to improve your propulsion and your technical.
9. Backstroke exercise with a board
Take a plank And Hold it in front of you, above your knees. Keep the torso and head in a neutral position, without lifting the chin too much, maintaining good sheathing and an technical appropriate.
Swim while focusing on your leg movements to improve your technical and strengthen your endurance, without letting your legs touch the board.
The aim of the exercise?
You are focusing on your beat ensuring make it from the hip and not the knee to improve your technical and your endurance.
10. One-arm backstroke
For this exercise you must keep one arm still at your side while swimming with your other arm, maintaining a good sheathing and an technical Stable.
When your hand enters water, turn your torso slightly in order to the shoulder of your motionless arm comes out of the water, thereby optimising your propulsion thanks to a technical.
This will also allow bring the shoulder of your moving arm into the water, strengthening your propulsion thanks to a technical adequate.
To the end of movement, turn the bust again, but in the other direction. You will bring the shoulder of your immobile arm into the water, improving your propulsion and your technical.
In this way you also trigger the new movement of your arm into action, bringing the shoulder out of the water and integrating undulations fluids in your technical.
So you will gain more amplitude in your movements. However, when turning your torso, be careful not to rotate your head, trunk, and lower body, so as to maintain good sheathing and an technical Correct.
The aim of the exercise?
Understanding the shoulder rotation mechanism (known as the shoulder roll) is an integral part of your technical. It's also about doing well master arm movements.
In conclusion
These 10 swimming exercises will help you improve your technique, your breathing, to strengthen your muscles, as well as promoting recovery after your sessions. There are many benefits totake swimming lessons !
Train yourself regularly following a method adapted and you will quickly see that your crawl, your breaststroke and your backstroke will improve !
Are there other exercises to do in the pool?
Obviously, you can for example try to swim with fins to improve your technical and your propulsion. You can also get into a pool where you can stand and do some exercises inspired by aquagym to strengthen your sheathing and your endurance.
For more information, see the page dedicated and watch our video, or discover our book on the different exercises to do in the pool !
Swimming is good, but aquabiking is better!
For those who want to change from swimming, aquabike is a good alternative to diversify your sport and improve your endurance !
Immersed in a pool, you pedal a bike submerged in water, following a method specific to optimise your technical. You want to know more ? Head to our article on aquabike and its benefits ! 😉
Aquabike at Aqua by
And if you already want to take the plunge, you can join us at Aqua by to participate in our sessions of swimming and others sports Aquatic!
We offer you group lessons which combine sport and good humor with some motivating coaches. To make aquabiking more fun, we decided to vary the sessions (aquapalming, aquacross, etc.), using different methods to improve your endurance.
So, to come and try, book your first session We're waiting for you in one of our aquabike gyms in Parisor Boulogne dive into the deep end and improve your technical with our material state-of-the-art. 💦
FAQs
What are the most adaptable swimming exercises for beginners, and how can they be modified to quickly improve their technique?
The most adaptable exercises include the closed-fist crawl (improves water catch), the catch-up drill (working on timing), and distance pyramids (50-100-150m) for endurance. Modify them by adjusting the number of repetitions, speed, and equipment (paddles) to target specific technical aspects.
How can catch-up drills help work on core strength and alignment during swimming?
Catch-up drills help to strengthen core stability and alignment in swimming by keeping the shoulder, arm, and hand at the surface of the water. They promote efficient movement and a horizontal position, essential for optimal propulsion and reduced drag. .
What are the differences between the front crawl and the back crawl, and what are their respective uses?
Front crawl without using the legs focuses on improving arm technique, while catch-up crawl demands fluid synchronisation between arm movements, with one hand stationary while the other completes its cycle. Catch-up crawl improves synchronisation and energy efficiency.
Here are some specific exercises that can help strengthen the shoulders for improved swimming efficiency: **Rotator Cuff Strengthening:** * **External Rotations (with resistance band or light dumbbell):** Stand or lie on your side. Keep your elbow bent at 90 degrees and tucked into your side. Rotate your forearm outwards, away from your body. Control the movement as you return to the starting position. * **Internal Rotations (with resistance band or light dumbbell):** Stand or lie on your side. Keep your elbow bent at 90 degrees and tucked into your side. Rotate your forearm inwards, across your body. Control the movement as you return to the starting position. * **Scaption (with light dumbbell):** Stand with feet hip-width apart, holding a light dumbbell in each hand with palms facing your body. Lift the dumbbells up and out to the sides, at about a 45-degree angle from your body, not directly to the front or the side. Stop when your arms are parallel to the floor. Slowly lower back down. **Shoulder Blade (Scapular) Stability:** * **Scapular Retractions (band pull-aparts):** Hold a resistance band with both hands, arms extended in front of you at shoulder height. Pull the band apart by squeezing your shoulder blades together. Keep your arms straight. Slowly return to the starting position. * **Wall Slides:** Stand with your back against a wall, feet a few inches away. Place the backs of your arms and hands against the wall, with elbows bent at 90 degrees and wrists in line with your elbows. Slowly slide your arms upwards along the wall, keeping contact with the wall as much as possible. Slowly slide back down. **Overall Shoulder Strength and Endurance:** * **Dumbbell Rows (Bent-over):** Hinge at your hips, keeping your back straight, with a slight bend in your knees. Let the dumbbells hang towards the floor. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down with control. * **Overhead Press (Dumbbell or Barbell):** Stand or sit with a dumbbell or barbell at shoulder height, palms facing forward. Press the weight directly overhead until your arms are fully extended. Slowly lower the weight back to the starting position. * **Lat Pulldowns (if using gym equipment):** Mimics the overhead pulling motion of swimming. Focus on engaging your back muscles and shoulders. * **Pull-ups/Assisted Pull-ups (advanced):** These are excellent for overall upper body strength, including the shoulders. **Important Considerations:** * **Focus on Form:** Proper technique is crucial to avoid injury and effectively target the correct muscles. * **Start Light:** Begin with lighter weights or less resistance and gradually increase as you get stronger. * **Listen to Your Body:** If you experience any pain, stop the exercise. * **Consistency is Key:** Aim to perform these exercises 2-3 times per week as part of your training routine. * **Warm-up:** Always warm up your shoulders before performing these exercises. * **Cool-down:** Stretch your shoulders after your workout. * **Professional Guidance:** Consulting with a coach or physiotherapist can provide personalised advice and ensure you're performing exercises correctly.
To strengthen the shoulders in swimming, you can practice strengthening the lateral and external rotators. The «shoulder touch» is also a useful exercise for improving flexibility and roll. .
