Doncaster DARTES ASC | Squads | Exercises     Flexibility Strength Training Why Stretch? There should be 3 focal points to any sports training program, the first is often forgotten: 1. Flexibilty; 2. Strength Training. 3. Sport Specific Training; Dos and Don'ts A few simple guidelines to get the most from stretching. Essential reading before starting your stretching routine. Recommended Stretches The following stretches are particularly suited to swimmers (only after exercise): - Shoulder Flexibility - Lower Body Flexibility - Back Flexibility Increase Strength At Home Strength training doesn't require membership of an expensive gym. You don't even need weights or fancy machines. The Basics You can do these at home while watching TV. - Push ups: most of the upper body; - the Crunch: abdomen (stomach); - Reverse Dip: triceps mostly; Rotator Cuff (Shoulder) Strengthen the shoulder's rotator cuff and offset the most prevalent injury in swimming: - Free Weights Variant - Stretch Cord Variant (recommended).