This is PDST's sixth article on land practice and swimming skills
during the suspension period.
We will go directly to practical information and enrich everyone's
land-based practice material library!
Stretch Walk（leg moving）
It's pretty much the same as the previous Stretch walk, but this
time the knees are straight, the palms support the ground, and then
walk forward and back.
Jump hard, open your hands and feet in the shape of "X".
Clap & Jump
Bend arms, palms down, back straight, left and right feet
alternately raising legs and jumping, knees touching
When one foot jumps, one arm stretches out straight up, be careful
not to do it with the same hand and foot.
Separate your feet slightly, jump up slightly, and touch the floor
with your hands alternately when squatting.
2. Leg&Hip exercises
Bend your knees and squat down. Feel like you're sitting back, as
if you're sitting in a chair. Keep your back straight.
Straighten your back and lunge alternately. You can hold two
dictionaries with both hands. Swimmers who don't like dictionaries
pans or cats and dogs, or any other pets at home in
Another form of Prisoner Squat requires an outstretched arm and a
dictionary in hand.
Swimmers who don't like dictionaries can hold pans
or cats and dogs at home in place
3. Shoulder Enhance
Back straight, feet and shoulders wide, hands holding dumbbells
slowly rowing from the bottom up. Swimmer without dumbbells
can hold a dictionary by hand.
Unlike regular push ups, the buttocks are slightly tilted,
concentrating all your strength on the shoulders.
4. Core work-out
A classic core activation exercise. Pay attention to the feet apart
slightly wider than the shoulders, the body parallel to the
Lie on your back with your hands and feet on the ground. Hips off
the ground, and touch the opposite toes alternately with your
Keep the soles of your feet together, put your hands around your
toes and bury your head down as deep as possible.
Bow your body against your bow, grab your feet with both hands, and
tighten your back.
Lie down with your hands flat. Bend one foot backward and
touch your fingers with your toes as much as possible. Keep
your knees as low as possible.
Please swimmer can first grasp the main points of the action
according to the video and schematic diagram, and be familiar with
the names of each action.
At the same time, please review the contents of the articles in the
past few days. Leon will release a weekly training plan
based on existing action material
Review of previous training:
1.Tips for PDST Swimmers in-home– PDST One-hour Dryland workout!
4.Work out with Leon on land---High Elbows in FR
5.Work out with Leon on land---Double S in FLY
If you want to see more popular science knowledge about swimming,
please go back to the beginning of the article, click "PDST
swimmer's rest station" in the upper right corner and follow it,
and then you can see the latest coach Leon article at any time in
the "Subscription account" column of WeChat! Or scan the QR code