Stretching is an often overlooked and very important piece of training for optimum performance. Following a routine increases flexibility and range of motion which increases performance ability and limits the chances of injury. Swimmers that stretch both pre and post workout are healthier for longer and are able to gain the extra inch on race day. The Dryland Cord is a great tool to extend a swimmer’s range of motion through stretching for the arms, shoulders, upper back, chest, and obliques. It provides gentle resistance, allowing the swimmer to obtain the maximum benefit from his or her stretch without overextending. Keep in mind, it is very important to stretch when the muscles are warm to reduce pain and to avoid potential injury!
5 mins of light resistance or arm-swings to increase blood flow
10-15 min. of stretching before getting in the pool
10-15 min of stretching after workout
Long stretch after warming-up
Use to remain loose up until the race
Long recovery stretch post warmdown
*Staying loose over the course of the meet will help aid in recovery time.
Courtesy of FINIS, a swimswam partner.