Resistance Band Workout You Can Do From Home

In terms of versatility, the resistance band is a chart-topper. With this piece of equipment, you’re equipped to complete mobility, strength, and power movements that can have a major impact on your swimming performance.

Here’s a workout you can do if you can’t get to the pool. You can do this workout twice a week, resting at least 24 hours between sessions.

Warm-Up

Each training session should start with a warm-up. This phase of the training session prepares you for the upcoming dryland training and helps prevent injuries. For example, if you have tight shoulders, spending a little time focusing on your mobility will allow you to get more out of your dryland training and diminish your chances of developing shoulder pain.

Complete two sets of each exercise in this phase to prepare your body. Take minimal rest between sets to allow your body temperature to rise. You can also use this as a warm-up for your swim practice or as a stand-alone session to aid in the prevention of injuries.

• Kneeling external rotation + press x 8 each side
• T-spine rotation + band x 8 each side
• Ankle circles + band x 8 each direction
• Staggered RDL + band x 8 each side
• Overhead squat + band x 8

Starts and Walls

Now that you’re warmed up, it’s time to work on your starts and walls. These exercises are geared to help you quickly develop power and maintain body positioning during these fast-paced movements. You should complete these directly after the warm-up, because they’re the best fit for when you’re experiencing minimal fatigue. Complete two sets of each exercise in this phase and rest two minutes between sets.

• Streamline jumps + band x 5
• Plank + sp reach + band x 10 each side
• I-raise + band x 10 each side

Pulling Strength

Let's move on to movements geared toward helping your pull. The pulling motion in swimming requires a combination of larger muscle groups and smaller muscle groups working together toward a common goal. If any of these groups are stressed beyond their capacity, shoulder pain and back pain can develop. To combat this, you can use your resistance band to target both large and small muscle groups.

Complete four sets of each exercise in this phase and rest two minutes between sets.

• Hinge elbow pull + band x 8 each side
• Bridge pullover + band x 8
• Plank wide pull + band x 8 each side

Kick Strength

For the last phase of your workout, it’s time to focus on your kick. Strengthening your kick requires single-leg strength and being able to stabilize your joints. If you’re unable to stabilize your joints, you can experience repeated hyperextension, resulting in knee pain.

Complete four sets of each exercise in this phase and rest two minutes between sets.

• Flutter kick + band x 30 seconds
• Overhead reverse lunge x 8 each side
• Single-leg hip hinge + band x 8 each side