Fortius DryLand

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Dryland exercises are physical activities that are performed outside of water, typically on land, to improve fitness, strength, and overall performance in aquatic sports like swimming, diving, water polo, and synchronized swimming. These exercises are essential for developing the strength, flexibility, endurance, and technique required for success in the water.

 Here's a description of some common dryland exercises based on our 4 target areas for swimmer's success:

Sit-Ups and Crunches: These exercises target the abdominal muscles. Leg Raises: Lying on your back and raising your legs targets the lower abdominals. Planks: A static hold position that strengthens the core muscles.

Stretching: Regular stretching exercises can help improve flexibility in the shoulders, back, legs, and other muscle groups.Yoga or Pilates: These disciplines can enhance overall flexibility, balance, and body awareness.

Dryland Swim Drills: Mimicking swimming motions without water resistance helps improve technique and muscle memory. Medicine Ball Throws: Throwing and catching a medicine ball against a wall can simulate the arm motion in swimming.

Jumping Exercises: Plyometric exercises like box jumps, and squat jumps