Why Dryland Drills Are Important
Swimming's repetitive actions might cause long-term damage. Dryland training changes an athlete's gait patterns and pushes their muscles to pick up new movements. It can target muscular groups that swimming hasn't fully developed while easing some of the strain on the more overworked ones.
​An efficient method for building up key swimming-related muscle groups is through dryland training. You actually need every muscle in your body to perform the butterfly stroke, so if you successfully complete the required dryland training routines, you'll be that much faster!
DRY-LAND DRILLS/EXERCISES
to help body strengh when swimming butterfly
Mountain Climbers
3x30
20-second break in between each set
The mountain climber is an easy enough workout to do without any special equipment, and it's wonderful for strengthening your upper body and training your core. All you have to do is begin in a plank posture, then alternate bringing your knees up to your chest.
Plank
3 times
for 1 minute
30-second break in between each set
The plank improves your spine, rhomboids, trapezius, and abdominal muscles, which as they get stronger naturally result in a strong posture. Start out face down in a plank position with your forearms and toes on the ground. Draw your navel toward your spine by contracting your abdominal muscles.
Donkey Kicks
2x20
15-second break in between each set
Donkey kicks concentrate on the gluteus medius and Maximus.
Lay face-up on your mat with your knees bent, your feet flat on the ground, and your hands facing down at your sides. Take a deep breath in and lift your butt and back off the ground by pressing through your heels. At the top, squeeze your glutes.
LegLifts
3x30
20-second break in between each set
Leg lifts strengthen your core to improve balance and stability, which enhances your body's general coordination. Leg lifts exercise the inner thighs in addition to the lower abs. Lay on your back with your legs straight and parallel. To get your butt off the floor, lift your legs as high as you can while keeping them straight. Reposition your legs so that they are just above the floor by lowering them slowly. Hold on for a second. Back up and raise your legs. Repeat.
Squats
3x15
15-second break in between each set
They work more muscles than any other workout, making them the ideal exercise. Put your feet shoulder-width apart and stand up. When your hip joint is just below your knees, stop the movement by bending your knees and pushing your hips back. To get back to your starting posture, firmly press your heels into the ground. Continue until the set is finished.
Flutter Kicks On Your Back
3x30
20 second break in between each set
Improved posture, increased stability and balance, increased endurance, and injury prevention are all advantages of flutter kicks. Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground. Hold for 2 seconds, then change the leg positions and kick with a flutter.