Strength Training for Swimmers

While on your knees, place the SUPER BAND around your back and grasp the ends from the inside. Move into a push-up position. Perform a push-up. Return to the starting position.

Stand in the center of the SUPER BAND. Bend forward while keeping your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Tighten your glutes at the top of the movement. Then return to the starting position.

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

Stand with your feet shoulder-width apart in the center of the MULTI BAND. Cross the band over your chest and grasp the ends with your hands. Bend your knees and raise your arms at the same time. Return to the starting position.

Start in a supine position. Place your bent legs on the BLACKROLL. Support yourself with your arms extended at your sides. Lift your pelvis until your upper body and thighs form a straight line. Slowly return to the starting position without letting your pelvis touch the floor.

Sit on the floor in a long sit position. Wrap the MULTI BAND around your feet. Maintain an upright posture. Grip the band so that it is already slightly taut in the starting position. Pull the band toward your navel with your arms. Then return to the starting position.

Stand with your feet hip-width apart in the center of the MULTI BAND. Cross the band over your chest. Grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Raise your hands to the sides.

Stand in the center of the MULTI BAND. Grasp the loops however you like. Raise your arms to shoulder height.

Place the MULTI BAND around your foot. Grasp the other end with your opposite hand. Get into a quadruped position. Simultaneously lift your arm and the opposite leg so that they form a horizontal line. Return to the starting position.

Secure the SUPER BAND at knee height. Get into a side plank position. Grab the end of the band with your free hand. Pull it close to your body and bring it back to the front.