Weights-Free exercises for swimmers

Medicine Balls

Medicine Balls of different weights and sizes are great to use for strength training. If you have a rubber medicine ball that can be bounced, throwing the ball against the wall is a great exercise. Otherwise, try doing them with a partner. Do each exercise for 20 reps for 3 sets.

These exercises will help develop the explosive muscles in your arms, chest, and core that will help grab and throw the water in all strokes.

Chest Pass-Standard chest pass, like those used by a basketball player. Stand about an arms-length-and-a-half from the wall (approx. 3-4 feet). Stick your elbows out with the ball against your chest, and then throw the ball forward against the wall.

Overhead Tricep Throw-This resembles the overhead pass that basketball players use. Standing about 1-2 feet from the wall, hold the ball above your head. Your elbows should be bent (at about a 120 degree angle). Your hands and the ball should stay above your head throughout the 20 repititions. This will really develop your triceps.

Side Thrusts-Stand facing sideways about 6 feet from the wall with the ball on the side of your body opposite from the wall. Rotate using your hips (not your back!) and hurl the ball at your wall. Catch the ball after on the side of your body closest to the wall, and then take it back to the other side, then repeat. This will really help develop the core strength needed to efficiently rotate in freestyle and backstroke, and to maintain thrust in breaststroke and butterfly.

Explosiveness on Starts, Turns, and Breaststroke Kicks

Squat Jumps-These exercises will increase the explosiveness of your legs, which will help greatly in breaststroke, starts, and turns. Hold a dumbbell in each hand. The weight of the dumbbell will depend on the person, but should fall in between 15 lbs-30lbs for each hand. It should not be a struggle to jump. The weight should be enough to provide resistance, but light enough to maintain explosiveness. The goal is to simulate the resistance of the water. Squat jumps can also be done with a weight belt, if one is avaliable to you. Do this exercise in sets of 6-12, depending on the weight and how explosive you can be.

Squat down, making sure to keep your torso upright and your back straight, bending at the knees and hips instead. It should be like you are sitting in a chair. Instead of pushing yourself back up, as you would do in a normal squat, explode back up into a powerful jump. It's ok if you can't jump very high, you should be focusing on the explosiveness of the jump, and jumping off your toes, like you would do on a start or a turn. Doing this exercise a few times a week for about 3 weeks will already create noticeable results in your times.