Dry Land Training Exercises for Home

Stretching for splits is very important and it is expected that you use the skills/exercises learn't in training at home. You need flat splits to pass your skill grades.

If you are planning on doing some of your own land training sessions, here are some ideas for you to work on.


  • Step ups on a bench 3-6 sets of 60 reps

  • Lunges alternating legs stationary 2-4 sets of 20-40 reps

  • Squat, legs open and feet turned out holding and mini pulses 3-6 sets of 10-20 pulses

  • Side to side touch the floor agility runs 2-4 sets of 45 seconds to 1 minute

  • Squat jumps, hands touch floor explode up with hands and legs 2-4 sets of 10 reps

  • Stair sprints 3-6 sets of 10minute stair climbs up and down as fast as possible

  • Calf Raises (either hands on the floor-knees extended or holding a bar) 2-4 sets of 50 reps

  • Flat back bouncing 3 pulses (hands on the floor) into flat back hold 3 seconds, then repeat 3-6 sets of 10 repetitions



  • Triceps dips on a bench (dip so that your bottom touches the floor on each repetition) 2-4 sets of 20

  • Push ups followed by pulse push ups (pulse push ups are nose to the floor holding or mini pulses in a bent arm position) 3-5 sets of 10 reps followed by 10 pulses

  • Light arm weights of 2, 5, 8 or 10lbs. (depending on the strength of the athlete)

  • Bicep curls continuous for 1minute

  • Triceps extension continuous for 1 minute

  • Military press (either straight up or rotating) continuous for 1minute

  • Lateral raises 20 repetitions (up the front, down the side)


Tubing Arm Exercises

  • Support scull 1-3 minutes

  • Ballet leg scull, with head and feet supported with hips pushed up from the floor 1-3mins

  • Torpedo scull, with head and feet supported with hips pushed up from the floor 1-3mins

  • Overhead pull downs 10-20 repetitions

  • Pullouts in front of chest 10-20 repetitions

  • Triceps extension 10- 20 repetitions

Lower Back

  • Back extensions; partner secures feet, body is lifted to vertical line with hands behind head, elbows to sides: 2-5 sets of 10-30 reps. Speed can be slow, medium or fast.

  • Twisting back extension; partner secures feet, body is lifted up, twist to right, hold down, repeat to left, hold down; speed can be slow, medium or fast: 2-4 sets of 20 -40 reps.

  • Over a bench resistance or weight hold: lying on bench with hips at the edge and legs dangling a partner presses down on the calf muscle for 30 secs. Alternatively, a weight of 10-25 kg. Can be placed on the lower leg and held for 30secs: 2-5 sets of 30 secs holds.


  • Scissor Kicks feet stay off the floor at all times, legs are straight and extended, switches go to vertical line and back to two inches of the floor: 2-4sets of 40-60reps

  • Mini Russians scissors with feet off the floor side open and close:2-4 sets of 40-60 reps

  • Side leg lifts: either with leg straight up and down, or with leg straight and down leading with foot flexed and in front: 2-4 sets of 20-50 repetitions

  • Crunches (slow medium or fast speed) with knees bent elbows out to side, eyes to ceiling: 2-4 sets of 40-60 reps.

  • Crunch variations: one leg up, both legs up, one knee bent to sailboat with the other foot off the floor:2-4 sets of 40-60 reps.

  • Open V-splits with legs vertical; works abdominal and adductor and abductor muscles: 2-4 sets of 40-60 reps

  • Oblique side to side stretches with both arms extended overhead with elbows to ears, tempo can be slow, medium or fast: 2-3 sets of 10-30 reps

  • Oblique variations includes mini aerobic dumbbells with hands by sides leaning from one side to centre, to the other side: 2-3 sets of 15-30 reps.

  • Oblique pulse side bends; lean to one side pulse for 10, extend to upright; repeat on opposite side: 2-4 sets of 10-30 reps

  • Bent knee sit ups over a bench with a partner holding feet, slow 5-10 count lower to horizontal hold 5-10 slow 5-10 roll up to vertical: 1-3 sets of 5-15 repetitions

  • Power pushes; partner is lying with head between the legs of the other standing partner; legs are lifted straight up and partner pushes them back down: 2-3 sets of 10-20 reps

  • Arms secured overhead, legs straight up and down lift to chest and lower: 2-3 sets of 20-60 reps.

  • Oblique lifts; partner secures feet, upper body is lifted on the side as far up as possible and hold for 30 secs: 2-4 sets with each side x30 secs holds.

  • Oblique variations; same as above but pulse lifts, or lift and lower repetitions: 2-4 sets of 20-40 reps.

Speed Training

  • Medicine ball throws in a number of different angles and ways.

  • Overhead against a wall or with a partner.

  • Underhand throws to a wall or a partner

  • one partner lying on the floor, other on top standing, fast catching and throwing back and forth

  • Chest throws back and forth with a partner increasing force and speed continuously

  • Leg force movements: lying on back, knee bends into the chest, back to floor, then overhead straight and back to floor as fast and as forceful as possible: 2-4 sets of 30-100 reps on each leg

Equipment Required

  • Benches

  • Light weights

  • Medicine Balls

  • Tubing

  • Stairs

  • Large open space

  • Running Shoes

  • Partner to assist in some of the exercises


Portsmouth Victoria SC,

Artistic Swimming

Portsmouth, Hampshire


Email pvsc.info@gmail.com

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  • Portsmouth Victoria Synchro
  • Portsmouth Victoria Synchro
  • Portsmouth Victoria Synchro
  • Portsmouth Victoria Synchro