Strength · Power · Conditioning
Dryland Training for Swimmers & Athletes — Nicole Ebert, Houston
What happens out of the water determines what is possible in it. Dryland training is one of the most underleveraged tools in competitive swimming. Nicole Ebert has spent 37 years at the elite level understanding exactly which movements build faster, stronger, more durable swimmers. Her dryland training programs in Houston and The Woodlands are built entirely on that foundation.
Book Dryland Training with Nicole EbertDesigned by a Nationally Ranked Swimmer — Still Competing Today
Most dryland programs for swimmers are designed by strength coaches who understand general fitness. Nicole Ebert's dryland training is designed by someone who trained at the Olympic Training Center alongside Michael Phelps, earned a national #1 ranking in the 200 Freestyle, and still competes nationally with top 10 USA rankings. She knows which muscle groups drive a powerful freestyle catch and how to build strength that translates directly to speed in the water.
Who Dryland Training Is For
- ✓Age-group competitive swimmers looking to gain an edge
- ✓High school swimmers preparing for varsity or district championships
- ✓College-bound swimmers building a stronger athletic profile
- ✓Masters swimmers competing at the national level
- ✓Triathletes who need swim-specific strength and conditioning
- ✓Multi-sport athletes who need explosive power or core strength
- ✓Swimmers returning from injury — controlled sport-specific reconditioning
What Dryland Training Covers
Core Strength & Rotational Power
A swimmer's power originates from the core. Nicole Ebert's dryland programs build functional core strength through movements that directly mirror the rotation, extension, and stability demands of competitive swimming — not generic crunches, but targeted exercises that create measurable water speed.
Shoulder Stability & Injury Prevention
Swimmer's shoulder is one of the most common and career-limiting injuries in the sport. Nicole Ebert's programming prioritizes shoulder health through rotator cuff strengthening, scapular stability work, and mobility exercises that protect the joint while building pulling strength.
Explosive Power, Starts & Turns
Race times are won and lost in the first 15 meters. Nicole Ebert's dryland training includes explosive lower body and total body power work — jumps, medicine ball throws, and sport-specific plyometrics — that translates directly into faster starts, stronger turns, and more powerful underwater sequences.
Flexibility & Mobility
Elite swimmers are more flexible than most athletes — and that flexibility is trained, not accidental. Nicole Ebert incorporates targeted flexibility and mobility work into every dryland program, focusing on the ankle, hip, shoulder, and thoracic spine mobility that separates efficient swimmers from laboring ones.
Cardiovascular Base Conditioning
Dryland conditioning builds the aerobic and anaerobic base that sustains race pace through the back half of distance events. Nicole Ebert designs conditioning protocols that complement in-water training without creating excessive fatigue or overtraining risk.
Standalone or Integrated with Swim Coaching
Nicole Ebert's dryland training programs can be booked as a standalone service for swimmers already working with a club or high school coach, or integrated directly with private swim coaching for a complete development program. Available throughout The Woodlands, Conroe, Bentwater, Bender's Landing, Willis, Montgomery County, Tomball, Spring, and Houston.
Book Dryland Training with Nicole Ebert
Build the out-of-water fitness that makes in-water performance possible. Houston and The Woodlands.