Swimming is a demanding sport which requires an excellent condition. It might be one of the toughest sports in the world to deal with, and for that reason, cross-training should be an important part of a swimmer's training plan. Mixing up exercises grants a much-needed mental break from the routine of endless hours spent underwater perfecting breathing and stroke mechanics. Adding other exercises to your training program increases strength and your overall muscle balance, preventing injury from overuse in the pool.
Without further ado, here is a list of top 7 sports and workout forms you can incorporate into your routine to help maximize your swimming abilities.
- Gymnastics
This is the #1 activity that benefits swimmers. It's a sport that requires strength, flexibility, balance, and control, helping increase your body awareness, core strength, ankle and shoulder flexibility. There are many skills gymnastics can teach a swimmer, including rotation through the water and flip turns.
- Running
Running is a total-body workout and it can improve swimming dramatically because it develops highly efficient muscles needed for swimming, strengthening leg power above else. Considering swimming is a non-impact activity, running can compensate for the lack of resistance and also strengthen the bones.
- Water polo
Aside from the obvious, it's a great way to release tension, build your mental strength and escape the feeling of exhaustion. But don't take our word for it; try it!
- Yoga
Yoga is an excellent training addition to your program. A similarity between the two is breathing deeply and regularly. Yoga can help swimmers improve their performance in mobility, strength, body awareness, ease of movement, injury prevention, and recovery.
- Football/Soccer
It relies especially on lower body strength, which is the key to a powerful kick in the water. In football, you have to continuously adjust and shift your position towards the ball increasing your quick reflexes. These correlate very well with the start of a race and flip turns, which can make or break a race. The best thing about mixing the two different sports is that you give your arms a break putting no strain on your shoulders.
- Dance
Dancing can help with your ankle flexibility for powerful kicks in the water. Also strengthens the muscles used exactly in swimming, giving you powerful legs.
- Weightlifting
Using different exercises like pulling, lifting and weight training, can help a swimmer's shoulder by counteracting the internal rotation used with each stroke. It can keep the shoulders in a good posture, remarkably reducing the risk of shoulder injury.
Cross-training is used in numerous ways by swim teams around the world. The most important thing is to make sure the workout contributes to the skills required in the pool and helps you achieve that new personal record.
It is recommended that you consult your physical trainer for advice on workouts that are right for your physique.