Quick answer
Dryland for kids should be short, bodyweight based and focused on core, shoulders and ankle mobility, roughly 15 to 25 minutes, 2 to 3 times a week. Skip heavy weights before the teen years and let the swim coach set the real program.
01
What dryland actually is, and what it is not
Dryland training is the strength, mobility and core work swimmers do out of the water to support what they do in it. It is not a mini weight room program and it is not meant to build bulk. For kids under about 12, the goal is body control: planks, push-ups, hollow holds, band work for the shoulders, and mobility for the ankles and hips.
Most club teams already run a dryland session before or after practice. If your child's team does not, or your child swims summer league or school only, a simple 15 to 25 minute routine at home two or three times a week fills the gap without overloading a young body.
02
A sample routine by age
Ages 7 to 9: focus on fun and coordination. 3 rounds of 20 second plank, 8 mountain climbers each side, 10 glute bridges, and 30 seconds of jumping jacks. Add a stretch cooldown for shoulders and hamstrings.
Ages 10 to 12: 3 rounds of 30 second plank, 10 push-ups (knees okay), 12 alternating superman lifts, 15 bodyweight squats, and a resistance band pull-apart for 15 reps. Total time about 20 minutes.
Ages 13 and up: add light dumbbells or resistance bands for rows and shoulder external rotation, longer plank holds up to 45 seconds, and single leg balance work for ankle stability. Talk with the team's coach or a certified strength coach before adding real weight, since shoulder health matters more in swimming than almost any other sport.
- Warm up 3 to 5 minutes with arm circles and light jogging in place
- Core: plank variations and dead bugs
- Shoulders: band pull-aparts and external rotation, light and controlled
- Legs: bodyweight squats, lunges, calf raises
- Cool down with stretching, especially shoulders and hip flexors
03
Shoulder health is the priority
Swimmers' shoulders take on repetitive stress that adds up over a season. Dryland work should build the small stabilizer muscles around the shoulder blade, not just push volume. If your child ever reports sharp or lingering shoulder pain, stop dryland and swimming and talk with a pediatrician or sports medicine provider before returning.
A good rule for young swimmers: more reps at lighter effort beats fewer reps at max effort. Dryland is about durability, not showing off.
04
Making it a habit without a fight
Pick two or three fixed days and a fixed time, like right after school snack on non-practice days. Kids do better with dryland when it is a routine, not a negotiation each time. A visual checklist on the fridge helps younger kids see progress.
This is also a good place to use a points system that rewards the completed work itself, not how it looked or how fast the swimmer got afterward. A dryland session finished, logged and honest earns the same points whether it was a great day or a tired one. That is the message worth reinforcing: showing up and doing the work is the win.
05
Mistakes parents make with dryland
Copying a college or high school program for a 9 year old. Volume and load that suit an older athlete can overload a younger one's growth plates and joints.
Turning it into a punishment or bribe tied to meet results. Dryland should be framed as part of being a swimmer, not a consequence of a bad race.
Skipping the warm-up and cooldown because the routine feels short enough already. Those few minutes protect against strains and make the work more effective.
Try this week
- 1Ask the coach what dryland the team already does so home work adds to it instead of duplicating or conflicting
- 2Pick two fixed days this week and run the age-appropriate routine above
- 3Watch for any shoulder discomfort and note it rather than ignoring it
- 4Set up a simple checklist your child can mark off after each dryland session
Sample weekly point plan
Points for the work your child controls. Wins, stats and roster spots are what that work creates.
Up to 25 pts a week
| Work | When | Points |
|---|---|---|
| Complete a full dryland session (all exercises, no shortcuts)Per session, 2 to 3 times a week | Per session, 2 to 3 times a week | 10 pts |
| Do the shoulder band routine even on rest daysAs scheduled | As scheduled | 5 pts |
| Report any pain or discomfort honestly instead of hiding itWhenever it happens | Whenever it happens | 5 pts |
| Complete a full warm-up and cooldownPer session | Per session | 5 pts |
Parent questions
Is dryland necessary for summer league swimmers?
It is not required, but a light version twice a week can help with shoulder health and core strength, especially for kids swimming multiple strokes.
Should young swimmers lift weights?
Bodyweight and light band work is enough before the young teen years. Talk with a certified strength coach before introducing barbells or heavy dumbbells.
How long should dryland take?
15 to 25 minutes is plenty for most age groups. More is not automatically better, especially for growing bodies.
Work Creates the Reward
Turn this plan into a habit your child owns.
Your child logs the reps, prep and recovery they finish. You approve it in seconds. Points build toward rewards your family chooses. See how it works or compare membership plans.
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