Beginning Swimmers
Bathtub Time!
The bathtub can be a surprisingly effective place to build foundational swimming skills. While your child enjoys bath time, you can introduce basic techniques like blowing bubbles and gradually getting comfortable with water on their face and head. Incorporate waterproof toys and a plastic cup to make the experience engaging. Use the cup to gently pour water over their head, helping them acclimate to the sensation, and encourage them to blow bubbles on floating bath toys. These playful activities not only make bath time enjoyable but also lay the groundwork for confidence in the pool.
Practice Arm Rotations in the Air
You don’t need a pool to practice arm strokes! For children learning freestyle, encourage them to "grab the sun and throw it to the floor." For breaststroke, they can mimic making a circular pizza and then slicing it in half with their hands together. Choose a space with plenty of room to avoid accidents or broken items. These imaginative, land-based exercises are just as helpful for adults refining their technique!
Watch Swimming Videos
Observation plays a crucial role in developing your child’s swimming skills and interest in water activities. Spend time watching water-related videos on YouTube together, ranging from professional swimmers competing in races to tropical fish gliding through vibrant waters or channels showcasing swim lessons. These videos expand their swimming vocabulary and spark curiosity. Engage them with questions like, “What stroke did the swimmer use?” or “How do fish move differently than people?” Discussing what they see helps deepen their understanding and excitement about swimming.
Read Swimming Books
Bedtime is a great time to climb in and read books about swimming. Check out our Amazon list for recommended age appropriate books. There are lots of great reads out there that can capture your child’s attention and promote not only reading skills, but swimming too. Some recommended reads are:
Curious George Goes Swimming by H.A. Rey
Awesome Facts About Swimming by Mr. Houcine
Ready, Set, Swim by Elliot Smith
Experienced Swimmers or To Build Endurance
Cardio Conditioning
Engaging in cardio-friendly cross-training activities outside the pool is an excellent way to boost swimming endurance. Options like running, cycling, or using an elliptical or rowing machine can easily be done at home or the gym. Additionally, group exercise classes that raise your heart rate and build stamina can complement your swim training. These activities not only enhance cardiovascular fitness but also strengthen muscles critical for efficient swimming.
Stretching & Flexibility Work
Stretching or using a foam roller at home is a simple and effective way to ease soreness and improve your range of motion. Best of all, it only takes a few minutes to make a noticeable difference. After dinner, put on your favorite show and dedicate just 10 minutes to stretching—you’ll be amazed at how refreshed and relaxed you feel!
Weightlifting
Weightlifting is a powerful way to help swimmers build strength and speed in the pool. A well-designed lifting program benefits both novice and competitive swimmers by enhancing overall performance. Resistance training, including exercises like pull-ups and squats, engages the entire body and directly supports swimming movements. It’s important to note that gaining large muscle mass isn’t required to see improvements—just observe Olympic swimmers, whose lean, powerful physiques demonstrate how effective targeted strength training can be.
Core Work
Strengthening your core is essential for swimmers to maintain optimal balance and body position in the water. A strong core promotes a long, streamlined body posture, enabling you to swim more efficiently with reduced water resistance. Enhanced core stability also helps keep your body higher in the water, making each stroke more effective. Great core exercises for swimmers include flutter kicks on your back while lying on the floor, planks, and superman holds. These exercises build the foundation for improved technique and effortless swimming.
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