Strength Training for Swimmers

In kneeling position, place SUPER BAND around back and grasp ends from inside. Get into push-up position. Perform push-up. Return to starting position.

Stand on the center of the SUPER BAND. Bend forward with your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Firmly clench your buttocks in the top position. Then return to the starting position.

Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body.  Slowly move the arm forward again.

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to starting position.

Start in the supine position. Place your bent legs on the BLACKROLL. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.

Begin in sitting position with MULTI BAND around feet and ends in hands. Slowly pull ends towards body until hands are next to body. Maintain an upright position. Return to starting position.

Stand hip-width apart in the centre of the MULTI BAND. Cross over the band and grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Bring your hands up to your sides.

Stand in the centre of the MULTI BAND. Grasp the band as desired. Raise your arms to shoulder height.

Begin on all fours with MULTI BAND wrapped around both feets and ends in hands. Extend diagonale arm and leg. Return to starting position.

Fix the SUPER BAND at knee level. Come into a side plank. Grasp the end of the band with your free hand. Pull it close to the body and bring it forward again.