{"id":20607,"date":"2022-07-05T11:42:16","date_gmt":"2022-07-05T09:42:16","guid":{"rendered":"https:\/\/aqua-by.com\/?p=20607"},"modified":"2025-08-28T10:36:49","modified_gmt":"2025-08-28T08:36:49","slug":"swimming-exercises","status":"publish","type":"post","link":"https:\/\/aqua-by.com\/en\/swimming-exercises\/","title":{"rendered":"Swimming Exercises: 10 Moves to Swim Like a Pro"},"content":{"rendered":"
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When you go to do laps of different <\/span>metres<\/b> in <\/span>swimming<\/b>, it's not <\/span>not always easy<\/b> to master each <\/span>swimming<\/b> (crawl, breaststroke, backstroke, butterfly, etc.), whilst maintaining good <\/span>technical<\/b> and controlling the movement of your <\/span>body<\/b>.<\/span><\/p>\n

Pour vous am\u00e9liorer en <\/span>swimming<\/b>, various exercises <\/span>educational<\/b> (with or without <\/span>material<\/b>) are part of a <\/span>Training<\/b> effective, helping you develop a <\/span>better breathing<\/b>, better arm and leg movements, and to strengthen your <\/span>endurance<\/b> And <\/span>sheathing<\/b>.<\/span><\/p>\n

So, to make your task easier, we have prepared for you <\/span>10 exercises<\/b> and some advice following a <\/span>method<\/b> well-defined to achieve your <\/span>objective<\/b> to improve your crawl, breaststroke, and backstroke!<\/span><\/p>\n

Why do swimming exercises?<\/b><\/h2>\n

The aim is simply to perfect your technique<\/b> in swimming, your posture and your breathing. With these exercises, you will work the <\/span>sheathing<\/b> of your <\/span>body<\/b>, you improve and have more fun in the water thanks to a <\/span>method<\/b> Effective.<\/span><\/p>\n

It is also a good way to <\/span>vary<\/b> your <\/span>sessions<\/b> de natation. Plut\u00f4t que de faire des longueurs pendant 30 <\/span>minutes<\/b> monotonously, you can <\/span>alternate<\/b> between the <\/span>different exercises<\/b>, including <\/span>warm-ups<\/b>, using accessories or not, to diversify your <\/span>material<\/b> and improve your <\/span>endurance<\/b>.<\/span><\/p>\n

Don't just do that, the goal is <\/span>to apply what you learn<\/b> with these exercises and to follow a <\/span>method<\/b> structured to improve your <\/span>technical<\/b> when you swim.<\/span><\/p>\n

Four exercises for a better crawl<\/b><\/h2>\n

1. Crawl without using the legs<\/b><\/h3>\n

For this exercise you will need a <\/span>pull buoy<\/b> that you are going to position <\/span>between your ankles<\/b> or between your <\/span>thighs<\/b>, in order to help the <\/span>swimmers<\/b> to maintain a good <\/span>position<\/b> of <\/span>body<\/b>.<\/span><\/p>\n

Once you are in place, <\/span>use only your arms to swim<\/b>. This exercise will ask you to <\/span>stay well covered<\/b> in order to keep a good <\/span>full body alignment<\/b>, thus improving your <\/span>technical<\/b>.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

Work the <\/span>arm movements<\/b> with a <\/span>method<\/b> structured, in <\/span>insulating the legs<\/b> with the pull buoy to refine your <\/span>technical<\/b>.<\/span><\/p>\n

If you feel that you are comfortable with your <\/span>technical<\/b>, you can try it by removing the pull-buoy, which marks the <\/span>back<\/b> to a more advanced technical driver.<\/span><\/p>\n

2. Crawl with closed fists<\/b><\/h3>\n

For this exercise you will not have <\/span>no need for accessories<\/b>. You have to <\/span>close the points<\/b> from your hands and to <\/span>swim the crawl<\/b> following a <\/span>method<\/b> of <\/span>technical<\/b> appropriate.<\/span><\/p>\n

Swimming with closed fists <\/span>reduces the surface area in contact with water<\/b>. So you will <\/span>accentuate the work of your forearms<\/b>, thus improving your <\/span>propulsion<\/b> and your <\/span>technical<\/b>, which is very useful when towing underwater.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

Improve your support in the water<\/b> and therefore the phase of <\/span>traction<\/b> for a better <\/span>propulsion<\/b>. You can also alternate lengths between closed fists and open hands to refine your <\/span>technical<\/b>.<\/span><\/p>\n

3. Crawl caught<\/b><\/h3>\n

To do this swimming exercise, you will always have <\/span>no need for accessories<\/b>.<\/span><\/p>\n

You will swim the front crawl while keeping a <\/span>Arms extended<\/b> And <\/span>motionless in front of you<\/b>. When the <\/span>arm in motion<\/b> come <\/span>touch the still arm<\/b>, at this moment, <\/span>the immobile arm can then be put into action<\/b>, following a <\/span>technical<\/b> fluide avec les <\/span>undulations<\/b> of <\/span>body<\/b>.<\/span><\/p>\n

And the <\/span>arm having just finished its movement<\/b> finds himself in turn <\/span>motionless<\/b> and held taut while awaiting the return of the other arm, thereby optimising your <\/span>propulsion<\/b> thanks to a <\/span>technical<\/b> well mastered.<\/span><\/p>\n

To the <\/span>end of movement<\/b>, <\/span>turn the bust again<\/b>, but <\/span>in the other direction<\/b>. You will bring the shoulder of your immobile arm into the water, improving your <\/span>propulsion<\/b> and your <\/span>technical<\/b>.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

The objective is to <\/span>master arm movements well<\/b> one after another, synchronise them with your breath, and improve your <\/span>endurance<\/b> thanks to a <\/span>method<\/b> effective training.<\/span><\/p>\n

4. Breathing exercise for crawl with a board<\/b><\/h3>\n

You will have understood, you will have to take a <\/span>plank<\/b> like <\/span>material<\/b> for this swimming exercise.<\/span><\/p>\n

Once in the water, <\/span>extend your left arm in front of you<\/b> while holding the <\/span>plank<\/b>. THE <\/span>right arm<\/b>, he remains <\/span>underwater along the body<\/b>, while keeping a good <\/span>sheathing<\/b> and maintaining a <\/span>technical<\/b> Correct.<\/span><\/p>\n

Move forward with your <\/span>legs<\/b>, strengthen your <\/span>endurance<\/b>, And <\/span>breathe only on the right side<\/b> while exhaling underwater.<\/span><\/p>\n

Alternate lengths by switching sides<\/b> according to your <\/span>method<\/b> 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 <\/span>technical<\/b>.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

This swimming exercise will help you <\/span>breathe better underwater<\/b>, increasing your <\/span>endurance<\/b>. In fact, you do not have <\/span>no need to worry about your arm movements<\/b>, but only your breathing, improving your <\/span>technical<\/b>.<\/span><\/p>\n

You can also try this exercise without a board by following a <\/span>method<\/b> of <\/span>technical<\/b> advanced if you feel comfortable.<\/span><\/p>\n

Three exercises to improve your breaststroke<\/b><\/h2>\n

5. Breaststroke scissors<\/b><\/h3>\n

You can do this exercise <\/span>with or without board<\/b>, depending on your <\/span>material<\/b> available. If you are comfortable enough with breaststroke, you can forgo this, thus incorporating a <\/span>technical<\/b> further advanced in your <\/span>Training<\/b>.<\/span><\/p>\n

Swim breaststroke, but don't use your hands<\/b>, or only to hold your board, concentrating on the <\/span>sheathing<\/b> and the <\/span>technical<\/b> legs.<\/span><\/p>\n

Focus on your legs and do some <\/span>fast, tight leg movements<\/b>, improving your <\/span>endurance<\/b> And <\/span>technical<\/b>. They must <\/span>barely open and move away<\/b> during movement.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

Improve your leg movements<\/b> in breaststroke, which we call <\/span>scissors<\/b>, is essential for optimising your <\/span>technical<\/b> and your <\/span>endurance<\/b>.<\/span><\/p>\n

6. Breaststroke with pull-buoy<\/b><\/h3>\n

Unlike the previous exercise, here <\/span>you only use your arms<\/b>. Place a <\/span>pull buoy<\/b> like <\/span>material<\/b> at the level of your <\/span>ankles<\/b> or your <\/span>thighs<\/b> to work your <\/span>technical<\/b> the brew.<\/span><\/p>\n

Use <\/span>only your arms to move forward<\/b>. In breaststroke, they are the ones who <\/span>help to get the chest out of the water<\/b>, thus improving your <\/span>propulsion<\/b> thanks to a <\/span>technical<\/b> refined.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

The more your <\/span>movements<\/b> will be <\/span>fast<\/b>, thereby increasing your <\/span>speed<\/b>, minus your <\/span>swimming rhythm will be disrupted<\/b>. This swimming exercise helps you <\/span>focus on your arms<\/b>, improve your <\/span>endurance<\/b> and refine your <\/span>technical<\/b> of breathing.<\/span><\/p>\n

7. Breathing exercise for breaststroke with a plank<\/b><\/h3>\n

For this exercise, you will have <\/span>need a board<\/b> like <\/span>material<\/b> for better buoyancy and to support your <\/span>technical<\/b>.<\/span><\/p>\n

When you swim breaststroke, the <\/span>breathing is active<\/b>. You must breathe for <\/span>all the time your head is underwater<\/b> To empty your lungs, while maintaining a good <\/span>sheathing<\/b> and an <\/span>technical<\/b> adequate breathing.<\/span><\/p>\n

To the <\/span>end of your exhalation<\/b>, it's yours <\/span>leg movement<\/b> which will allow you to <\/span>to go back up to the surface<\/b>, thereby optimising your <\/span>propulsion<\/b> and your <\/span>technical<\/b> swimming.<\/span><\/p>\n

Once the <\/span>bust out of water<\/b>, take a <\/span>deep breath with the mouth<\/b> and let yourself flow under the water, keeping a good <\/span>technical<\/b> of breathing.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

The aim here is therefore to <\/span>better manage your breathing<\/b>, to improve your <\/span>endurance<\/b>, and to master the phases <\/span>inspiration<\/b> And <\/span>expiration<\/b> breaststroke thanks to a <\/span>technical<\/b> refined.<\/span><\/p>\n

Three exercises to perfect your backstroke<\/b><\/h2>\n

8. Backstroke with pull-buoy<\/b><\/h3>\n

For this exercise you need <\/span>to use a pull buoy<\/b> that you are going to place between your <\/span>thighs<\/b> or your <\/span>ankles<\/b> to improve your <\/span>technical<\/b> Two crawls.<\/span><\/p>\n

keep it <\/span>straight body<\/b>, GOOD <\/span>aligned<\/b>, and maintain an extended position. This will help you to be in a <\/span>best position for sliding<\/b>, thus improving your <\/span>sheathing<\/b> and your <\/span>technical<\/b>.<\/span><\/p>\n

Use your arms to move forward<\/b> Effectively, keep them well <\/span>tense<\/b> with every movement. By following a <\/span>technical<\/b> of swimming appropriately, when your <\/span>hand goes into the water<\/b>, it's yours <\/span>little finger that should touch the water first<\/b>, which optimises your <\/span>propulsion<\/b>. To do this, keep your palm facing outwards.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

You focus on your <\/span>arm movements<\/b> keeping them well <\/span>aligned<\/b> in order to <\/span>to improve your propulsion<\/b> and your <\/span>technical<\/b>.<\/span><\/p>\n

9. Backstroke exercise with a board<\/b><\/h3>\n

Take a <\/span>plank<\/b> And <\/span>Hold it in front of you, above your knees<\/b>. Keep the torso and head in a neutral position, without lifting the chin too much, maintaining good <\/span>sheathing<\/b> and an <\/span>technical<\/b> appropriate.<\/span><\/p>\n

Swim while focusing on your <\/span>leg movements<\/b> to improve your <\/span>technical<\/b> and strengthen your <\/span>endurance<\/b>, without letting your legs touch the board.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

You are focusing on your <\/span>beat<\/b> ensuring <\/span>make it from the hip<\/b> and not the knee to improve your <\/span>technical<\/b> and your <\/span>endurance<\/b>.<\/span><\/p>\n

10. One-arm backstroke<\/b><\/h3>\n

For this exercise you must <\/span>keep one arm still at your side<\/b> while swimming with your other arm, maintaining a good <\/span>sheathing<\/b> and an <\/span>technical<\/b> Stable.<\/span><\/p>\n

When your <\/span>hand enters water<\/b>, <\/span>turn your torso slightly<\/b> in order to <\/span>the shoulder of your motionless arm comes out of the water<\/b>, thereby optimising your <\/span>propulsion<\/b> thanks to a <\/span>technical<\/b>.<\/span><\/p>\n

This will also allow <\/span>bring the shoulder of your moving arm into the water<\/b>, strengthening your <\/span>propulsion<\/b> thanks to a <\/span>technical<\/b> adequate.<\/span><\/p>\n

To the <\/span>end of movement<\/b>, <\/span>turn the bust again<\/b>, but <\/span>in the other direction<\/b>. You will bring the shoulder of your immobile arm into the water, improving your <\/span>propulsion<\/b> and your <\/span>technical<\/b>.<\/span><\/p>\n

In this way you <\/span>also trigger the new movement of your arm into action<\/b>, bringing the shoulder out of the water and integrating <\/span>undulations<\/b> fluids in your <\/span>technical<\/b>.<\/span><\/p>\n

So you will <\/span>gain more amplitude<\/b> in your movements. However, when turning your torso, be careful not to rotate your head, trunk, and lower body, so as to maintain good <\/span>sheathing<\/b> and an <\/span>technical<\/b> Correct.<\/span><\/p>\n

The aim of the exercise?<\/b><\/h4>\n

Understanding the shoulder rotation mechanism<\/b> (known as the shoulder roll) is an integral part of your <\/span>technical<\/b>. It's also about doing well <\/span>master arm movements<\/b>.<\/span><\/p>\n

In conclusion<\/b><\/h2>\n

These 10 swimming exercises will help you <\/span>improve your technique<\/b>, your <\/span>breathing<\/b>, to <\/span>strengthen your muscles<\/b>, as well as promoting <\/span>recovery<\/b> after your sessions. There are many benefits to<\/span>take swimming lessons<\/span><\/a>\u202f!<\/span><\/p>\n

Train yourself <\/span>regularly<\/b> following a <\/span>method<\/b> adapted and you will quickly see that your <\/span>crawl<\/b>, your <\/span>breaststroke<\/b> and your <\/span>backstroke<\/b> will improve<\/b> !<\/span><\/p>\n

Are there other exercises to do in the pool?<\/b><\/h2>\n

Obviously, you can for example try to <\/span>swim with fins<\/b> to improve your <\/span>technical<\/b> and your <\/span>propulsion<\/b>. You can also get into a pool where you can stand and do some <\/span>exercises inspired by aquagym<\/b> to strengthen your <\/span>sheathing<\/b> and your <\/span>endurance<\/b>.<\/span><\/p>\n

For more information, see the <\/span>page<\/b> dedicated and watch our <\/span>video<\/b>, or discover our <\/span>book<\/b> on the different <\/span>exercises to do in the pool<\/span><\/a> !<\/span><\/p>\n

Swimming is good, but aquabiking is better!<\/b><\/h2>\n

For those who want to change from swimming, <\/span>aquabike<\/b> is a good alternative to diversify your <\/span>sport<\/b> and improve your <\/span>endurance<\/b> !<\/span><\/p>\n

Immersed in a pool, you <\/span>pedal a bike submerged in water<\/b>, following a <\/span>method<\/b> specific to optimise your <\/span>technical<\/b>. You want to know more ? Head to our article on<\/span> aquabike and its benefits<\/span><\/a> ! \ud83d\ude09<\/span><\/p>\n

Aquabike at Aqua by<\/b><\/h3>\n

And if you already want to take the plunge, you can <\/span>join us at Aqua by<\/b> to participate in our <\/span>sessions<\/b> of swimming and others <\/span>sports<\/b> Aquatic!<\/span><\/p>\n

We offer you <\/span>group lessons<\/b> which combine <\/span>sport and good humor<\/b> with some <\/span>motivating coaches<\/b>. To make aquabiking more fun, we decided to <\/span>vary the sessions<\/b> (aquapalming, aquacross, etc.), using different <\/span>methods<\/b> to improve your <\/span>endurance<\/b>.<\/span><\/p>\n

So, to come and try, <\/span>book your first <\/span>session<\/b><\/a> We're waiting for you in one of <\/span>our aquabike gyms in Paris<\/a>or Boulogne <\/span>dive into the deep end<\/b> and improve your <\/span>technical<\/b> with our <\/span>material<\/b> state-of-the-art. \ud83d\udca6<\/span><\/p>\n

FAQs<\/b><\/h2>\n

What are the most adaptable swimming exercises for beginners, and how can they be modified to quickly improve their technique?<\/b><\/h3>\n

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.<\/span><\/p>\n

How can catch-up drills help work on core strength and alignment during swimming?<\/b><\/h3>\n

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. .<\/span><\/p>\n

What are the differences between the front crawl and the back crawl, and what are their respective uses?<\/b><\/h3>\n

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.<\/span><\/p>\n

Here are some specific exercises that can help strengthen the shoulders for improved swimming efficiency:\n\n**Rotator Cuff Strengthening:**\n\n* **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.\n* **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.\n* **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.\n\n**Shoulder Blade (Scapular) Stability:**\n\n* **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.\n* **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.\n\n**Overall Shoulder Strength and Endurance:**\n\n* **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.\n* **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.\n* **Lat Pulldowns (if using gym equipment):** Mimics the overhead pulling motion of swimming. Focus on engaging your back muscles and shoulders.\n* **Pull-ups\/Assisted Pull-ups (advanced):** These are excellent for overall upper body strength, including the shoulders.\n\n**Important Considerations:**\n\n* **Focus on Form:** Proper technique is crucial to avoid injury and effectively target the correct muscles.\n* **Start Light:** Begin with lighter weights or less resistance and gradually increase as you get stronger.\n* **Listen to Your Body:** If you experience any pain, stop the exercise.\n* **Consistency is Key:** Aim to perform these exercises 2-3 times per week as part of your training routine.\n* **Warm-up:** Always warm up your shoulders before performing these exercises.\n* **Cool-down:** Stretch your shoulders after your workout.\n* **Professional Guidance:** Consulting with a coach or physiotherapist can provide personalised advice and ensure you're performing exercises correctly.<\/b><\/h3>\n

To strengthen the shoulders in swimming, you can practice strengthening the lateral and external rotators. The \u00abshoulder touch\u00bb is also a useful exercise for improving flexibility and roll. .<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Lorsque vous allez faire des longueurs de diff\u00e9rents m\u00e8tres en natation, ce n\u2019est pas toujours facile de ma\u00eetriser chaque nage (crawl, brasse, dos crawl\u00e9, papillon, etc.), tout en maintenant une bonne technique et en contr\u00f4lant le mouvement de votre corps. Pour vous am\u00e9liorer en natation, diff\u00e9rents exercices \u00e9ducatifs (avec ou sans mat\u00e9riel) font partie d\u2019un […]<\/p>\n","protected":false},"author":39,"featured_media":20608,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6226,6228],"tags":[],"class_list":["post-20607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-fitness-aquatique","category-exercices-aquatiques"],"acf":[],"yoast_head":"\nExercices Natation : 10 Mouvements Pour Nager Comme un.e Pro<\/title>\n<meta name=\"description\" content=\"Pour vous aider \u00e0 am\u00e9liorer votre nage, on vous a concoct\u00e9 une petite liste d'exercices de natation \u00e0 faire en piscine !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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