At CRA, we are dedicated to keeping you healthy and engaged

during this time out of the water

USE AT YOUR OWN RISK: This website is for informational purposes only. Make sure the area is clear of hazards before participating. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.


Level 1:

  • Practice flutter kicking on land by laying on the floor. Make sure your lower back is flat to the ground (no arching) and always keep your core engaged the entire time. Lift both legs up, slightly past hip height and flutter kick without bending your knees. Remember to keep your feet close together and point your toes! Tip: placing both hands under your bottom will help reduce back strain.

Level 2:

  • Practice streamline body positioning on land by standing with your back to a wall. Raise your arms up in a tight streamline position behind the ears and stand on your tiptoes. Hold this position for 10 seconds, break, and try again!

Level 3:

  • One issue many swimmers have with their backstroke is that they move their arms one at a time. You can practice moving your arms together in front of a mirror to help build the muscle memory in your backstroke arms. Watch for one arm to pull down by your side while the other arm makes a big arc in front of you on its way up towards the ceiling. Practice one switch every 3 seconds for 10 to 20 seconds, then build up to one switch every second. Challenge yourself to keep your speed fast and your arm movements accurate. Remember: Slow and Smooth builds into Smooth and Fast!

Level 4+: