Welcome to my channel! All swimmers want to swim fast and correctly. But this can be difficult to achieve for those who
haven’t been swimming competitively or training swimming in childhood. However,
there is great news – by improving your flexibility, your technique will improve,
making you look like you’ve been a professional swimmer for years. In these
two videos I will show you the major exercises for body flexibility which
Olympic champions start using in their early years of swimming training.
Practice them and you will soon see great results. In swimming
all your movements should be soft and smooth. This way you’ll be able to swim
creating as little water resistance as possible, however, if you don’t spend any
time improving your body’s flexibility it will be hard to develop your
technique. Many people say, it is easier for kids to start and succeed in
swimming but that if you start at the age of 12 or 16 you won’t be able to
reach a professional level in swimming. It is partly true, for kids it is
easier. But this has nothing to do with the age. There are many factors which
come into play: water touch, relaxation and flotation in the water, and also body
flexibility relaxation, and floatation is possible, but somewhat difficult to
improve. However, the body flexibility is much easier to improve and is possible
for everyone to achieve. What do you think when a child goes to swimming
school, do they already have good flexibility? Of course not. Most kids have
very basic flexibility and cannot do proper hand rotations. Competitive
swimmers start improving body flexibility from the early age when
they’re 7 or 8 years old. And do dryland exercises to improve flexibility every
training session. By the age of 15, their body flexibility looks impressive when
compared to an ordinary swimmer. Do you know why? Because they’ve been improving their flexibility for 6-7 years. I believe, if you spend a good amount of
time improving your flexibility, at first glance it will be difficult to
distinguish you from a professional swimmer. The age at which a swimmer
starts training is not the important thing. It is how much time you train that
truly matters. In the first video I will show dryland exercises which every young swimmer starts doing in good quality swimming school. In the second video I
will show slightly more challenging exercises for the different swimming
styles. The very basic dryland exercise is the head rotation. I have talked about
them a couple of times. Not only these are super important. But also that
by doing them you improve your shoulder flexibility which facilitates your
movements while swimming. While rotating both hands forwards and backwards,
imagine that you have a pen in the hand and you need to draw a circle and
perform the rotations. These movements are done only by rotating the shoulders
and will help you a lot to develop the shoulder flexibility. Windmill rotations forwards and backwards
will help you to train the coordination of your movements for freestyle and
backstroke swimming. Also it develops your shoulder flexibility and body
balance. Due to separate movements by right and left hands your body can shake
from one side to another. This is a common mistake the swimmers have while swimming freestyle or backstroke. The swimmer’s body looks like a snake while swimming. You can fix this mistake by keeping a stable position while rotating
their hands and controlling your body so that you rotate only the shoulders. One hand rotations also develop shoulder flexibility and the correct straight
position of the body while rotating hands. Hand rotations forwards and
backwards are not easy and there are very few athletes who can do them
correctly the very first time. This exercise helps you train not only the
flexibility but also the coordination of movements in the first part of the rotation in front, the starting position is when the hand is raised up and you should perform the movement to the side After this the hand rises up again and at this point, you start the second part of the rotation backwards you perform the movement backwards just as in backstroke and after it, the rotation
cycle is finished Rotations with the stick are very useful for all swimmers because everyone should be able to swim freestyle you need to take a stick about
1-1,5 meter long and locate your hands on the ends start doing the rotations so the middle point of the stick is always in the same position and despite the motion of your hands The middle point doesn’t move Leave a comment below is it difficult or not for you to do this exercise You have already seen the rotations with a rubber band in the butterfly swimming lessons I recommend doing this with a rubber band to avoid injuries Rotations with the
rubber band is the same as the hand rotation exercise but much more effective During the usual hand rotations you rotate hands as narrowly
and as high as your shoulder flexibility allows However, during the rotations with
a rubber band it happens that the hands don’t rotate as freely Therefore, your shoulder flexibility improves as your shoulders have to compensate with more
rotation You can also do these rotations with the rubber band while lying on the
floor it will imitate more closely your movements while swimming The next exercise is elbow rotations It is also quite a difficult exercise, however, it helps you to relax your movements and train your coordination The starting position for this is with your hands stretched out to the sides after this you perform the rotation of the forearm to the chest while elbows stay at the
same position To do the rotations through the upwards part of the motion you need to turn your hand so that your elbow faces downwards but to perform the rotations from the chest through the downward part of the motion to the starting position You will need to turn your elbow so that it faces upwards Stretching is crucial for any level of
swimmer it helps greatly in developing the
flexibility of the back as well as stretching the leg muscles There are different kind of stretches and each of them have their own goal and idea for example, you can stretch forward when the legs are together or when the legs are
shoulder-width apart, or stretching can be done with the right leg to the center
and to the left leg The most useful stretching for a swimmer is perform
forward when the hands are behind the back and wrists are turned inside Be sure, you turn your wrist to the right side otherwise, this exercise won’t be
effective In this position you do the stretching forwards by keeping hands in this position, you also develop shoulder flexibility for the majority of swimmers
this exercise will be very difficult However, don’t let this deter you When I started swimming, I couldn’t do this at all but hours and hours of training made
me able to do this as you see in the video I believe, the more succeed in this
exercise the easier swimming will feel for you As you become more advanced, in the
forwards flex position you can move your hands to the sides these movements will develop your shoulder flexibility Remember to do all the movements
carefully and only when you’re well warmed up For the next stretching exercise, you need to stand so that your legs a little wider than your shoulder width then you need to put your left hand on the right leg and keep your back straight In this exercise, you need to turn your back and stretch out your arm which is in the air as much to the side as possible it is excellent if your arm which in the air
can extend so that it is horizontal to the floor Perform this exercise 5-6 times and then change your position to the opposite side, put in your right hand
on the left leg put in your right hand
on the left leg most of the great Most of the great swimmers in the world have done these exercises consistently since their childhood by doing these exercises, you’ll definitely see a good progress within months of starting What do you think about these exercises which one is the most important for you? we’ll also look at some other exercises in the second video Give a video thumbs up if you like the content and subscribe to the channel!

Joseph Wolf


  1. Brilliant Evgeny, many thanks – my flexibility improved from the fly series exercise. This is very useful for swimmers any age who wish to improve.

  2. Great tips. These are difficult to find in most public media. The pinpoints explained can improve your timing even without an increas in your fitness.

  3. excellent thank you very much, very good video. we look forward to the next..Thanks

  4. Great work. Спасибо. Евгений, ты знаешь GaryVee? У него канал на Ютубе.

  5. thank you very much , but can you tell us how many days are we must do each exersice and how many minutes

  6. Hi Evgeny, I'm really grateful I can learn a lot from all of your videos. I started to learn swimming at my 20's and I'm still improving all of my strokes. For beginner – intermediate, can you share your dryland training sets based on this video? Thank you.

  7. that's awesome!
    looks very helpful. We need to try, I hope it will help my son with better swim. technic.
    For some reasons, his coach didn't pay attention to flexibility.
    thank you Evgeny.
    Definitely subscribe.😁

Leave a Reply

Your email address will not be published. Required fields are marked *