5 Considerations Before Adding Plyometrics to Your Dryland Program

Photo Courtesy: Adrian Valenzuela

By Dr. G. John Mullen, Swimming World Contributor

Swimmers and coaches are always looking for ways to improve the health and fitness of their athletes. That is why many focus on dryland training just as much as the training done in the water. A well planned and well executed dryland program will improve the swimmer’s strength, reduce injuries, improve body awareness, and as a result, improve the swimming as a whole.

Dryland programs are well rounded and well balanced, and one just technique that coaches use in dryland is plyometric training. But don’t start just any plyometric exercise you see online. Take a look at the 5 considerations coaches and swimmers must think over before adding plyometrics to a dryland training program.

What are Plyometrics?

Simply, plyometrics equates to jump training. Athletes that do a lot of jumping and springing in their sports turn to plyometric training to improve explosive power. The secret behind plyometric training is that every time the athlete lands after executing the jump, the muscle stretches out to improve the power of the jump the next time. Plyo training improves power, balance and strength, all three of which swimmers need, even if they don’t know it.

Why Choose Plyometric Training for Swimmers?

Swimmers turn to plyometric training to improve starts, turns and overall power and swimming performance. When compared to no training at all, plyometric training does have some benefit to swimmers. Plyometrics have the potential to add a new dimension to any dryland program, but they should not be tossed in without serious consideration.

5 Considerations Before Adding Plyometrics

Explore the five considerations coaches must consider before adding plyometric training to a dryland program.

1. The Goal

First of all: what is the goal of adding plyometrics? There must be a reason why the swimmer and the coach are considering plyos. Every dryland program must be structured around the goals for the swimmer. If you are adding plyometrics because you think it will add balance to training, it won’t unless you understand how and why. What is the goal? Ask yourself that when adding every exercise to a dryland training program.

2. The Swimmer

Dryland programs are not a one-size-fits-all approach to training. Dryland is completely focused on the swimmer. Who is the swimmer, what is the swimmer’s level, what does the swimmer need to work on, is the swimmer experiencing any injuries or frustrations in the pool? You get it. The dryland program you choose for an adolescent swimmer is not the same one you would use for an elite swimmer, and neither are the plyos. That is why you can’t jump online, find a plyometric exercise that looks good, and assign it to your swimmers.

3. The Best Exercise

Speaking of looking online, how do you decide where to look and which plyos to use? When considering the plyometric exercise to use, remember the goal and the swimmer. Then, dig a little deeper. Which one is appropriate, how many reps are required, what is the height distance, how much does the swimmer weigh, and does the swimmer have any previous injuries that would complicate the exercise?

4. The Way it Will be Used

Now, you have a solid understanding of plyometrics and the vast number of exercises out there that you could incorporate into individualized dryland training programs, and now you need to create the training plan itself. What are your demands for the training, and are you putting the athlete at risk by dropping load-bearing plyos in the middle of an exhaustive training schedule? What will you use, when will you use it, how often will you use it, and what are your goals for using a high-load and high-skill plyometrics at that particular moment?

5. The Training Environment

Jumping up is the easy part; it’s the landing that causes injuries. What are your plans to ensure the plyometric exercise is safe and done on a stable surface? Will your swimmer need shoes or not, and where will the exercises be performed? The swimmer needs a solid, stable surface and appropriate footwear. If they don’t have both, the only thing they are working toward is an injury or exhaustion from training that is ultimately pointless.

Don’t sprinkle plyometrics into a training program to sweeten the workout. It can go sour quickly, and the swimmer is the one who pays the price. Do your research, be methodical, and have a plan that progresses the swimmer through an effective dryland program to improve performance and guard the health of the swimmer.

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