Whether you’re unable to attend your usual swimming session or simply looking for extra practice outside of lessons, out-of-pool exercises are a brilliant way to keep swimmers progressing. These activities not only help maintain momentum between sessions, but also support flexibility, build water confidence, and develop swimming strength.
This week’s Tuesday Tips post explores a variety of exercises that can be done at home or away from the pool to aid a swimmer’s overall development.
What are out-of-session exercises
Out-of-session exercises are water-related or swim-specific activities completed outside structured lessons. They’re designed to reinforce essential swimming skills and can be adapted for different ages and ability levels.
Here are some useful activities:
- Washing faces: Water confidence starts with the basics. Becoming comfortable getting your face wet is a small but essential step in learning to swim. Encourage swimmers to splash water on their face at the sink or as part of their daily hygiene routine.
- Blowing bubbles: One of the first core aquatic skills. Blowing bubbles helps swimmers regulate their breathing and stay calm with their face in the water. Bathtime is the perfect opportunity to practise in a relaxed and enjoyable way.
- Flutter kicks: A key part of efficient swimming. Swimmers can practise flutter kicks by lying on their front or back on a soft surface, kicking gently with straight legs and a steady rhythm. This builds both muscle memory and leg endurance.
- Streamlining: Practise a strong streamline position by lying down with arms extended above the head and ears squeezed. This reinforces the habit of pushing off and diving with minimal drag.
- Core strengthening: Activities like sit-ups, planks or balance drills improve control and body stability—important for stroke technique. These should be introduced from secondary school age onwards.
Final remarks
You don’t need a swimming pool to improve your technique, build strength, or grow in confidence. In fact, some of the most effective progress can happen out of the water. From strengthening your core to perfecting streamline form, dry-land training supports every kick, stroke, and glide in the pool. With a bit of imagination and a regular routine, swimmers of all ages can build habits that translate directly to better performance in the water.
So, the next time you’re away from the pool — whether it’s for a short break or between regular lessons — remember that every stretch, kick, and breath you practise still counts. Stay active, stay focused, and most importantly, keep swimming forward — even from dry land.
Mighty Splash offers swimming lessons for all ages. Click here to find out more about the lessons we offer!
