CORE BODY STRENGTH EXERCISES FOR SWIMMERS

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 childs 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 swimmers 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.

Core Body Strength Exercises for Swimmers

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ABDOMINAL CRUNCHES 1. start with head and feet off the floor VARIATION WITH A TWIST 4. add a quarter twist of the trunk

2. work abdominal muscles

3. pull knees up

ABDOMINAL PIKE 1. starting position (full stretch)

2. pull body up into pike position

SIT-UPS 1. starting position

2. keep feet flat on the floor

Core Body Strength Exercises for Swimmers

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OPPOSITE ARM-LEG LIFTS PRONE 1. lift right arm & left leg (reverse arm/leg action) KNEELING POSITION 1. start in kneeling position

2. lift right arm & left leg (reverse)

3. add difficulty by balancing on the toes

ELBOW PRESS-UP AND HOLD 1. kneeling -- balanced on elbows

2. press up to toe-elbow balance (hold)

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)

1. start position

2. rotate bodyweight over left shoulder

3. bodyweight swings to the right

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

STRAIGHT LEG LIFTS 1. start position

2. lift legs (feet together)

3. hold at 45 degrees

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 1. start position FORWARD LUNGE 1. full stretch

2. lower weight (back straight)

2. lower with one leg forward

JUMP-SQUAT-JUMP 1. start (bend knees)

2. jump (feet out)

3. land & lower

4. squat position

5. jump up

6. feet together

Core Body Strength Exercises for Swimmers

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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)

ABDOMINAL CURL & HOLD 1. start position

2. curl trunk forward

3. hold lower and repeat

VARIATION WITH A TWIST 1. start position 2. curl forward & twist

3. opposite side

Core Body Strength Exercises for Swimmers

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TRICEPS DIPS 1. start position VARIATION ELEVATED FOOT POSITION 1. elevate foot placement 2. lower (hold) and push up

2. lower bodyweight

3. foot position elevated

4. lower (hold) and push up

5. feet are now higher than hands 6. lower (hold) and push up

Core Body Strength Exercises for Swimmers

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SEATED HALF-TWIST MEDICINE BALL PASS 1. seated (back to back) twist & pass the ball VARIATION KNEELING 3. kneeling position

2. twist to opposite side to receive (continue)

VARIATION STANDING 4. standing position

FULL-TWIST STANDING MEDICINE BALL PASS 1. twist to the left 2. twist to the right

Core Body Strength Exercises for Swimmers

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FORWARD HIP FLEX WITH MEDICINE BALL 1. start position 2. bend forward HIP ROLL HOLDING MEDICINE BALL BETWEENE FEET 1. med-ball between feet 2. twist hip to the right 3. twist hips to the left

STRAIGHT LEG LIFT WITH MEDICINE BALL 1. start with med-ball between the feet 2. lift

3. hold (do not go to 90 degrees)

Core Body Strength Exercises for Swimmers

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TRUNK TWIST WITH MEDICINE BALL 1. start position 2. twist trunk left FORWARD SWING WITH MEDICINE BALL 1. start position 2. swing down

3. twist trunk right

3. finish between legs

SEATED TWIST WITH MEDICINE BALL 1. start position

2. twist right

3. twist left

Core Body Strength Exercises for Swimmers

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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)

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

SITTING PIKE WITH MEDICINE BALL 1. start with med-ball between feet (off the floor)

2. pull knees up to chest (repeat)

Core Body Strength Exercises for Swimmers

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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

4. toss med-ball back to partner

VARIAITON FROM SHOULDER BALANCE ON THE SWISS BALL 1. rest shoulders on Swiss-Ball 2. catch and rebound

Core Body Strength Exercises for Swimmers

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SQUAT WITH MEDICINE BALL 1. start position 2. squat (holding med-ball) VARIATION OVERHEAD AND FORWARD ARM POSITION 3. hold ball overhead 4. hold ball forward

STEP-UP WITH MEDICINE BALL 1. start position 2. step-up (holding med-ball)

3. complete step

Core Body Strength Exercises for Swimmers

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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)

DUMBELL CHEST EXPANSION SHOULDERS BALANCED ON SWISS BALL 1. start position 2. extend (elbows bent slightly) 3. full chest expansion

Core Body Strength Exercises for Swimmers

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DUMBELL SHOULDER PRESS SEATED ON BALL 1. balanced on Swiss-Ball 2. double-arm press up VARIATIONS ONE ARM 3. single arm press up OPPOSITE LEG UP 4. balanced one foot up SAME-SIDE LEG UP 5. added difficulty

TRICEPS EXTENSION BALANCED ON BALL 1. shoulders balanced 2. lift weight by straightening elbows

BENCH PRESS MED BALL THROW BALANCED ON BALL 1. shoulders balanced 2. throw ball up (then catch)

Core Body Strength Exercises for Swimmers

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DUMBELL PULLOVER SHOULDERS BALANCED ON SWISS BALL 1. shoulders balanced (arms straight) 2. pull weight overhead

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

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.

Core Body Strength Exercises for Swimmers