This experimental study will be conducted to investigate the effect of calisthenics training on flexibility and speed among amateur swimmers aged 14 to 18 years. Swimming performance will be recognized as being highly dependent on physical attributes such as joint mobility, muscular strength, endurance, and coordination. Calisthenics, comprising bodyweight exercises like push-ups, pull-ups, planks, sit-ups, pistol squats, and mountain climbers, will offer a low-cost, equipment-free approach to enhancing these attributes.

The study will recruit 39 amateur swimmers who meet the inclusion criteria and will engage them in a progressive calisthenics training protocol over four weeks, with exercises performed three times per week. Pre- and post-intervention assessments will be conducted using two validated outcome measures: the Modified Sit and Reach Test (MS&RT) to evaluate hamstring and lower back flexibility, and the Swimming Beep Test (SBT) to measure swimming speed and endurance.

Data analysis, which will be performed using the Wilcoxon signed-rank test due to non-normal distribution, will reveal statistically significant improvements in both flexibility (mean increase from 15.4 ± 2.6 cm to 18.4 ± 2.4 cm) and speed (mean increase from 4.64 ± 1.09 to 9.97 ± 6.68), both with large effect sizes (1.0 and 0.9, respectively). The findings will indicate that calisthenics training will effectively enhance physical performance by improving joint range of motion, reducing muscular tightness, strengthening core muscles, and promoting neuromuscular coordination key factors in improving stroke efficiency, propulsion, and injury prevention in swimmers.

The discussion will emphasize that improved flexibility will particularly benefit shoulder, hip, and hamstring function, which will be crucial in swimming mechanics, while increased speed will reflect better cardiovascular endurance and muscular power. The study will align with existing literature supporting calisthenics for agility and strength in land-based sports but will uniquely apply it to swimming, filling a gap in research on aquatic athletes. Despite its strengths such as practical applicability, significant results, and simple implementation, the study will be limited by its lack of a control group, short duration, and focus only on two outcome measures.

Nonetheless, it will strongly support the inclusion of calisthenics in dry-land training programs for adolescent swimmers to enhance performance and reduce the risk of common swimming-related injuries, making it a valuable recommendation for coaches, physiotherapists, and athletic trainers working with developing swimmers.