Today’s plyometric workout for swimmers:
The Workout will be 3 rounds of the Following:
- 5 continuous reps of broad jump
- 10 med ball slams
- Rest
Exercise Video’s:
Broad jump
Med ball slams
Notes:
- Get into groups of 3. In this workout, swimmer A is doing the plyometrics, while swimmer B and C will rest.
- There will be roughly 1 minute of work, 2 minutes of rest
- Maintaining a 1:2 work rest ratio
- It is more important to stick the landing during the broad jumps rather jump as far as you can
- Optimally, the med ball slams will be done with a med ball that does not bounce
- Before the workout, you should be adequately warmed up
- This can be done before the main strength movements in your dryland routine.
Plyometric workouts for swimmers are great for many reasons. Plyometrics can improve explosive strength and power in the water, which has tremendous benefits for all swimmers. Although many teams include plyometric exercises in their dryland workouts, they do so effectively. Some common errors I see in a plyometric workout for swimmers are…
- Doing too many reps
- For both the upper and lower body, you want to stay under a 100 throws/foot contacts a week
- Not resting enough between sets
- Ideally you will have a minimum of 2 minutes rest in between sets
- Using too much weight
- Plyometrics are meant to be done FAST, using too much resistance will slow the movements down
- Not landing with control during jumps, hops, and bounds
- Without proper control, the athlete can compensate with different muscles that are not able to handle the intensity of plyometrics
These errors impact your force output or your technique during the plyometrics. Plyometrics are meant to be at maximal power maintaining solid technique.
Interested in other workouts? Check out previous posts.
October Dryland for Senior Level Swimmers
Example Dryland Workout for Age Group Swimmer