dryland exercise

Dryland Exercise – Pushup, Somersault, Reverse Somersault, Shoelace Jump

Exercise:   Pushup into forward somersault, reverse somersault, shoelace jump.

Equipment Needs:

Gymnastics Mat
Yoga Mat
Carpeted Floor

 Muscle Groups:

Upper Body
Lower Body
Pectoralis Major/ Minor,
Deltoid Major/ Minor, Latissimus Dorsi,
Rhomboids, Trapeze, Biceps, Triceps
Quadriceps, Calf, Hamstring,

 Rep Range:

10 – 12 reps
8 – 10 reps
2 – 6 reps

 Adapting the Exercise:

As Written
Pushup, front somersault, jump
Pushup, jump (see Burpee article)

 Performing the Exercise:

We are breaking down the individual exercises in our Dryland Workout video with Head Coach of Alabama Swimming, Coley Stickels.  Coley loves to incorporate motor skills with athletic movement in order to get the most efficient strength from his swimmers without bulking up too much or becoming less quick and unathletic.  With that said, his ‘movements’ are always challenging and knowing the basics is fundamental in order to do them safely and efficiently and they are suitable for most every level of Athlete.  We will break down the individual exercises in our Dryland Workout Video with Coley. Once you can master some of the simple  you will be able to follow along with these incredible Athletes!

Be sure to join our Webinar this Friday, March 27, at 10AM PST where Coley will join Gary Hall Sr. to discuss dryland training and how to improve your own home workouts! REGISTER FREE HERE



 This exercise begins with a pushup followed by a forward somersault, then a reverse somersault into a shoe lace jump – or rather a jump initiated from the tops of the feet.  Perform a pushup ensuring that the head is in line with the body, elbows are in tight to the ribs, and the core is tight in order to keep a straight line from head to toe.  Be careful not to let hips sag or stick into the air, as well as the elbows not to flair away from the body.

After the pushup, keep the hands slightly behind the shoulders, kick the feet over the head ensuring that the chin is tucked into the chest, roll onto the tops of the shoulders, down the back and complete the somersault. Be careful to tuck the chin and to not push too hard with the feet and landing too hard onto the back.  Make sure the mat or surface you are somersaulting on is secure, notice Coley places his foot on the mat to keep it from sliding.

Once the feet are planted after the forward somersault, maintain the same body position with chin tucked and press back with the feet kicking towards the sky and rolling backwards to perform the back-somersault.  Be careful not to put pressure on the neck while back-somersaulting.  Some swimmers will prefer to roll over one shoulder more than another, this is perfectly acceptable.


somersault back 

After landing the back-somersault with the knees and tops of feet firmly on the ground, use a hard-forward swing with the hands to jump to the feet to conclude the exercise.  Avoid leaning too far forward during the jump up and land lightly on the feet.


shoelace jump



To check out this entire workout SIGN UP FOR LANE 2 for a FREE 7 DAY TRIAL – DRYLAND WORKOUT VIDEO

Join Coley and Gary Sr for our Webinar Friday, March 27, at 10AM – REGISTER HERE