Swim practice builds fitness in the water, but the strength, core stability, and body control that make a stroke efficient are built just as much on land. Dryland training — bodyweight and light-resistance exercises done outside the pool — helps young swimmers move better, avoid overuse injuries, and hold a tighter streamline, and most of it can be done in a living room or backyard with zero equipment.
This guide walks through a simple, age-appropriate dryland routine for young swimmers, how often to do it, and the mistakes that trip up most families trying this at home for the first time.
Quick Answer
A good at-home dryland session for a young swimmer takes 15-20 minutes: a short warm-up (jogging in place, arm circles, jumping jacks), followed by 2-3 rounds of core and bodyweight strength moves like planks, superman holds, and squats, finished with a streamline hold. No equipment is required, and 2-3 sessions a week is plenty for most age-group swimmers.
A Simple Home Dryland Routine
Start every session with 5 minutes of warm-up so muscles aren’t cold: jogging on the spot, arm circles, leg swings, and jumping jacks work well and double as a fun way to get younger kids moving before the ‘real’ exercises start.
Next comes the core and strength block, done as 2-3 rounds for younger kids (under about 10) or 3 rounds for older age-group swimmers. Good staples include: plank holds (start around 20-30 seconds and build up), superman holds (lying face-down, lifting arms, chest, and legs off the floor to work the back muscles used in every stroke), bodyweight squats and lunges (for kick and start power), push-ups or knee push-ups (for pulling strength), and mountain climbers or bicycle crunches for rotational core work.
Finish with a streamline hold: standing tall, arms squeezed overhead against the ears, core braced, and toes pointed, held for 20-30 seconds. This reinforces the tight, low-drag body position swimmers need off every wall and dive. A few rounds of standing on one leg or walking lunges also help with the balance and coordination young swimmers are still developing.
If a jump rope, resistance band, or light medicine ball is available, they’re a nice add-on — jump rope for footwork and cardio, bands for shoulder and hip activation, and a light medicine ball for rotational throws — but none of it is required to get value from the session.
How Often and How Much
For swimmers around 7-8 years old, 2-3 short dryland sessions a week is a reasonable target, keeping each exercise to a couple of short sets so kids stay engaged without burning out. Swimmers around 9-12 can typically handle dryland 3-5 times a week, especially as they move into more structured team training.
Bodyweight and light-resistance work is the right intensity for most kids under their early teens — heavy weights aren’t necessary and aren’t recommended until a swimmer has the coordination and coaching supervision to use them safely. Regardless of age, build in at least one full rest day so muscles recover, and treat any pain (as opposed to normal muscle fatigue) as a signal to stop and check in with a coach or doctor.
Tips / Common Mistakes
Skipping the warm-up is the most common shortcut families take — cold muscles are more prone to strains, so don’t cut the first 5 minutes even when time is tight. Another frequent mistake is chasing perfect form on hard exercises before mastering the basics; a wobbly plank or sloppy squat teaches bad habits that are harder to unlearn later, so slow down and prioritize clean technique over reps or hold time.
Turning every session into a max-effort workout also backfires with young swimmers — the goal at this age is building movement patterns and consistency, not fatigue. Keeping sessions short, varied, and a little playful (turning planks or streamline holds into a friendly contest) keeps kids coming back to it. Finally, don’t skip the rest days — recovery is when the strength gains from dryland actually show up in the water.
Explore more: More swimming training tips.
Dryland exercises for young swimmers FAQs
What age can kids start dryland training?
Bodyweight dryland exercises are generally considered appropriate from around age 6-7, as long as the exercises are simple, supervised, and scaled to the child’s coordination. Heavier resistance training is usually introduced later, with coaching guidance.
Do young swimmers need equipment for dryland at home?
No. Bodyweight moves like planks, squats, push-ups, superman holds, and streamline holds cover the essentials. A jump rope or light resistance band can add variety but isn’t necessary to get started.
How long should a dryland session be for a young swimmer?
15-20 minutes is typically enough, including warm-up. Short, consistent sessions a few times a week beat occasional long ones for building strength and habit at this age.
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Photo: Jewish Historical Society of the Upper Midwest / No restrictions, via Wikimedia Commons.
