Land Training

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Land training should not be confused with the Stretch and Warm-up exercises prior to swimming training sessions

Stretch - is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated to its fullest length (often by abduction from the torso) in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

Warm-up – is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. Warming up prepares the body mentally & physically.

Land training is simply activities that take place out of the pool as a form of cross training (a variety of different training methods including both cardiovascular and strength exercises), and includes strength and conditioning and flexibility exercises.

Land Training can help athletes to swim better and also improve their start with explosive power off the blocks. It is important that it is recognised that swimming is not the same as land based sports and therefore has different requirements from strength and conditioning work. The main purpose of land training is to improve strength whilst maintaining flexibility and cardiovascular fitness.