Core Body Strength Exercises (swimmers)



CORE BODY STRENGTH EXERCISES

FOR SWIMMERS

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“Strength and Muscle Control in the shoulders, upper-back,

abdominal and hip regions is an essential component of

effective force application in competitive swimming.”

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A General Guide to Strength Training for Age-Group Swimmers

[When to Start and What to Do?]

• There is a misconception that young children (i.e. below the age of 12) can not benefit from appropriate land based strength programs. This notion has been widely refuted by various research studies, worldwide. Provided the basic components of the program include flexibility, range of motion, general body strength, and movement coordination, there is no lower age limit to training. Simple equipment; such as jump-rope, rubber cords, hand-held weights, medicine ball, and Swiss-Ball (also called “fitness ball”); is commonly added to basic exercise movements. Supervised sessions of 20-30 minutes, that are appropriate to the child’s level of development, provide a valuable addition (note: land-based work is never a complete substitution for water work) to the swimming program.

• Prior to puberty, exercise sessions should progressively increase in intensity, frequency, and complexity. The development model used for swimmers includes core strength and range of movement exercises in addition to the development of technical swimming skill. The overall objective is an even development of all muscle groups used in swimming.

• Many young swimmers will achieve these strength goals by participating in other sports programs (in addition to swim training) during the year. Young swimmers, of similar age, will progress in their strength development at different rates.

• Learning ‘how’ to exercise is a major objective during the pre-maturation years. Insist upon an appropriate warm-up, correct exercise technique, and integration of land-based exercises with the swimming program. Speed of movement in performing the various exercises can be progressively increased once correct technique is maintained.

• Body weight and simple resistance exercise are usually performed in ‘sets’ (i.e. multiple repetitions) and then multiple sets are progressively added. Land based exercises are used for muscle ‘strength-endurance’ training. This complements the muscle endurance improvements that result from swimming training alone.

• The aim is to keep the exercise program simple, yet include enough variety to maintain interest and enthusiasm. Land-based exercise must fit within the overall training demands of the swimming program.

• When young swimmers are ready to handle more complex gym routines, they usually graduate to ‘circuit training’ methods. In general, resistance, rest and repetitions are used to manipulate the relative characteristics of the exercise program.

• Advanced strength training programs feature more specialised exercises to suit the swimmer’s individual needs. However, all swimmers should be assessed on a regular basis to determine their relative strength deficiencies and specific exercise requirements.

• Strength training should always be integrated into the swimming program so that overall swimming performance is enhanced. A ‘strong swimmer’ who does not swim faster has not trained effectively in both pool and gym.

ABDOMINAL CRUNCHES VARIATION – WITH A TWIST

1. start with head and feet off the floor 2. work abdominal muscles 3. pull knees up 4. add a quarter twist of the trunk

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ABDOMINAL PIKE

1. starting position (full stretch) 2. pull body up into pike position

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SIT-UPS

1. starting position 2. keep feet flat on the floor

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OPPOSITE ARM-LEG LIFTS – PRONE KNEELING POSITION

1. lift right arm & left leg (reverse arm/leg action) 1. start in kneeling position 2. lift right arm & left leg (reverse)

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ELBOW PRESS-UP AND HOLD

3. add difficulty by balancing on the toes 1. kneeling -- balanced on elbows 2. press up to toe-elbow balance (hold)

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PUSH UPS

1. basic push-up starting position 2. keep trunk straight 3. (with scapula pull inward)

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VARIATIONS ON THE PUSH-UP

1. arms extended forward 2. lower the trunk (hold)

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1. start position 2. rotate bodyweight over left shoulder 3. bodyweight swings to the right

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4. bodyweight over left shoulder (repeat) 1. split hand position (forward & back) 2. lower (hold) and push-up

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1. wide hand & foot position 2. lower (hold) and push-up

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STRAIGHT LEG LIFTS

1. start position 2. lift legs (feet together) 3. hold at 45 degrees

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STREAMLINED BODY TWIST

1. start at full stretch 2. twist hips (body straight) 3. roll 4. now reverse the roll !

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SQUATS FORWARD LUNGE

1. start position 2. lower weight (back straight) 1. full stretch 2. lower with one leg forward

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JUMP-SQUAT-JUMP

1. start (bend knees) 2. jump (feet out) 3. land & lower 4. squat position 5. jump up 6. feet together

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LEG CURL – SINGLE AND DOUBLE

1. start position 2. pull one knee into trunk 3. same exercise (both legs pulled up)

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ABDOMINAL CURL & HOLD

1. start position 2. curl trunk forward 3. hold – lower and repeat

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VARIATION – WITH A TWIST

1. start position 2. curl forward & twist 3. opposite side

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TRICEPS DIPS VARIATION – ELEVATED FOOT POSITION

1. start position 2. lower bodyweight 1. elevate foot placement 2. lower (hold) and push up

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3. foot position elevated 4. lower (hold) and push up 5. feet are now higher than hands 6. lower (hold) and push up

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SEATED HALF-TWIST MEDICINE BALL PASS VARIATION – KNEELING

1. seated – (back to back) twist & pass the ball 2. twist to opposite side to receive (continue) 3. kneeling position

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VARIATION – STANDING FULL-TWIST STANDING MEDICINE BALL PASS

4. standing position 1. twist to the left 2. twist to the right

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FORWARD HIP FLEX – WITH MEDICINE BALL HIP ROLL – HOLDING MEDICINE BALL BETWEENE FEET

1. start position 2. bend forward 1. med-ball between feet 2. twist hip to the right 3. twist hips to the left

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STRAIGHT LEG LIFT – WITH MEDICINE BALL

1. start with med-ball between the feet 2. lift 3. hold (do not go to 90 degrees)

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TRUNK TWIST WITH MEDICINE BALL FORWARD SWING WITH MEDICINE BALL

1. start position 2. twist trunk left 3. twist trunk right 1. start position 2. swing down 3. finish between legs

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SEATED TWIST WITH MEDICINE BALL

1. start position 2. twist right 3. twist left

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SIT-UP WITH MEDICINE BALL

1. start with med-ball overhead 2. curl forward (hold med-ball out) 3. finish sit-up (repeat)

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VARIATION – SIT-UP WITH MEDICINE BALL THROW

1. start position 2. sit-up and throw med-ball to partner 3. hold & receive med-ball from partner

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SITTING PIKE WITH MEDICINE BALL

1. start with med-ball between feet (off the floor) 2. pull knees up to chest (repeat)

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PLYOMETRIC REBOUND TOSS OF MEDICINE BALL – FROM BENCH PRESS POSITION

1. start from bench-press position 2. drop med-ball over chest 3. rebound as catch is made

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VARIAITON – FROM SHOULDER BALANCE ON THE SWISS BALL

4. toss med-ball back to partner 1. rest shoulders on Swiss-Ball 2. catch and rebound

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SQUAT – WITH MEDICINE BALL VARIATION – OVERHEAD AND FORWARD ARM POSITION

1. start position 2. squat (holding med-ball) 3. hold ball overhead 4. hold ball forward

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STEP-UP WITH MEDICINE BALL

1. start position 2. step-up (holding med-ball) 3. complete step

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SHOULDER LIFTS WITH DUMBELLS

1. lift to the side 2. lift to shoulder height 3. alternate arms up (left) 4. alternate arms up (right)

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DUMBELL CHEST EXPANSION – SHOULDERS BALANCED ON SWISS BALL

1. start position 2. extend (elbows bent slightly) 3. full chest expansion

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DUMBELL SHOULDER PRESS – SEATED ON BALL VARIATIONS – ONE ARM OPPOSITE LEG UP SAME-SIDE LEG UP

1. balanced on Swiss-Ball 2. double-arm press up 3. single arm press up 4. balanced one foot up 5. added difficulty

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TRICEPS EXTENSION – BALANCED ON BALL BENCH PRESS MED BALL THROW – BALANCED ON BALL

1. shoulders balanced 2. lift weight by straightening elbows 1. shoulders balanced 2. throw ball up (then catch)

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DUMBELL PULLOVER – SHOULDERS BALANCED ON SWISS BALL

1. shoulders balanced (arms straight) 2. pull weight overhead

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PULLOVER THROW OF MEDICINE BALL

1. hold med-ball behind head 2. pull overhead and throw 3. follow through 4. partner catches & returns ball

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VARIATION – SHOULDERS BALANCED ON SWISS BALL

1. start position 2. pull overhead and throw 3. partner catches & returns ball

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STANDING SIDE STRETCH WITH MEDICINE BALL

1. start position 2. stretch to the left 3. stretch to the right

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Credits

This training guide has been produced for educational purposes only.

Any commercial use is strictly prohibited without the express written consent of the author.

Core strength exercises are demonstrated by Peter Hannent and Troy Gardiner of the Arena Sports Centre (Western Australia).

Production, edit, and text are provided by Dr Ralph Richards. The assistance of coach John Atkinson (Arena Swim Club) is acknowledged and greatly appreciated. In addition, the author would like to thank the KINGS Aquatic Education Centre (Victoria) for their support in the production of this manual.

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