Resistance Band Exercises for Swimmers

Resistance band exercises for swimmers play an important part in their warm-up and land/dryland training programs.

Dima FirsovCoach

Resistance band exercises for swimmers play an important part in their warm-up and land/dryland training programs.
In this article, we’ll provide advice, exercises, hacks, and tips on the benefits of resistance band exercises for swimmers.

What are the resistance bands?

Resistance bands are latex bands commonly used by swimmers as a part of their warm-up and land/dryland training programs. They usually come in color-coded bands, each with a different resistance level. Please be aware that the color-coding can vary between brands. Portable, easy to use, use anywhere. Resistance bands are inexpensive, light, portable, and easy to use. This makes them an essential part of a swimmer’s kit. They can be used almost anywhere, on the poolside/deck, in the gym, in a changing area or at home.

The benefits of resistance band exercises for swimmers

Training with resistance bands can provide a swimmer with many benefits. These include,

1. Targeting muscle groups
Resistance bands are ideal for effectively targeting particular muscle groups, which other forms of land/dryland training cannot. Particularly the small muscle groups in and around the shoulders
2. Mirroring stroke patterns
The versatility of resistance bands exercises allows the swimmer to mirror some of the movement patterns in their stroke with varying degrees of resistance.
3. Warm-ups
Resistance bands are ideal for use during a swimmer’s poolside/deck warm-up.
4. Increasing flexibility
Resistance bands are designed to help develop a swimmer’s flexibility, especially around the shoulders.
5. Injury prevention
Shoulder injuries are one of the most common in competitive swimming. Using a resistance band as part of their warm-up will reduce the chances of a shoulder injury.
6. Aiding rehabilitation
Resistance bands are also commonly used during a swimmer’s rehabilitation from illness or injury.
7. Developing strength
Although resistance bands exercises will marginally increase a swimmer’s strength, the main benefits of using resistance bands are to help develop a swimmer’s flexibility and mobility.

Some recommendation for resistance band exercises for swimmers:

• We strongly recommend that before swimmers start exercises, they should complete a 5-minute aerobic warm-up.
• Swimmers should start exercises by selecting a resistance band which they find easy to use. There are different brands in the market. We use FINIS dryland cords and FINIS Slide Dryland Trainer during our warm-up and land/dryland training programs. We find them easy to use, versatile, and can be used anywhere. FINIS slide trainer provides intermediate and advanced swimmers with exercises that mimic the entire swim stroke cycle with consistent resistance.
• Only when they have mastered the correct technique and find the exercises easier, should they move on to a resistance band with greater resistance.
• Swimmers should start these exercises by completing 2 to 3 sets with 10 to 15 repetitions.
  Do you have resistance bands at home? What is your favorite exercise?

For more dryland training guidance join our Online Interactive Dry Land Swim Training on Zoom. Get your dryland cords and slide dryland trainer from our partner GRIT+TONIC.com and enjoy FINIS exclusive discounts by using this link.