CORE BODY STRENGTH EXERCISESFOR 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.”

Core Body Strength Exercises for Swimmers

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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. Thisnotion 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 asjump-rope, rubber cords, hand-held weights, medicine ball, and Swiss-Ball (also called “fitness ball”); is commonly added to basic exercisemovements. 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 forswimmers includes core strength and range of movement exercises in addition to the development of technical swimming skill. The overallobjective 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 exercisetechnique, and integration of land-based exercises with the swimming program. Speed of movement in performing the various exercises canbe 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 progressivelyadded. Land based exercises are used for muscle ‘strength-endurance’ training. This complements the muscle endurance improvements thatresult 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 fitwithin 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 swimmersshould 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 ‘strongswimmer’ 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 VARIATION – WITH A TWIST1. start with head and feet off the floor 2. work abdominal muscles 3. pull knees up 4. add a quarter twist of the trunk

ABDOMINAL PIKE1. starting position (full stretch) 2. pull body up into pike position

SIT-UPS1. starting position 2. keep feet flat on the floor

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OPPOSITE ARM-LEG LIFTS – PRONE KNEELING POSITION1. lift right arm & left leg (reverse arm/leg action) 1. start in kneeling position 2. lift right arm & left leg (reverse)

ELBOW PRESS-UP AND HOLD3. add difficulty by balancing on the toes 1. kneeling -- balanced on elbows 2. press up to toe-elbow balance (hold)

PUSH UPS1. basic push-up starting position 2. keep trunk straight 3. (with scapula pull inward)

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VARIATIONS ON THE PUSH-UP1. 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 LIFTS1. start position 2. lift legs (feet together) 3. hold at 45 degrees

STREAMLINED BODY TWIST1. start at full stretch 2. twist hips (body straight) 3. roll 4. now reverse the roll !

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SQUATS FORWARD LUNGE1. start position 2. lower weight (back straight) 1. full stretch 2. lower with one leg forward

JUMP-SQUAT-JUMP1. 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 DOUBLE1. start position 2. pull one knee into trunk 3. same exercise (both legs pulled up)

ABDOMINAL CURL & HOLD1. start position 2. curl trunk forward 3. hold – lower and repeat

VARIATION – WITH A TWIST1. start position 2. curl forward & twist 3. opposite side

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TRICEPS DIPS VARIATION – ELEVATED FOOT POSITION1. start position 2. lower bodyweight 1. elevate foot placement 2. lower (hold) and push up

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 – KNEELING1. seated – (back to back) twist & pass the ball 2. twist to opposite side to receive (continue) 3. kneeling position

VARIATION – STANDING FULL-TWIST STANDING MEDICINE BALL PASS4. 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 FEET1. start position 2. bend forward 1. med-ball between feet 2. twist hip to the right 3. twist hips to the left

STRAIGHT LEG LIFT – WITH MEDICINE BALL1. 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 BALL1. start position 2. twist trunk left 3. twist trunk right 1. start position 2. swing down 3. finish between legs

SEATED TWIST WITH MEDICINE BALL1. start position 2. twist right 3. twist left

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SIT-UP WITH MEDICINE BALL1. start with med-ball overhead 2. curl forward (hold med-ball out) 3. finish sit-up (repeat)

VARIATION – SIT-UP WITH MEDICINE BALL THROW1. start position 2. sit-up and throw med-ball to partner 3. hold & receive med-ball from partner

SITTING PIKE WITH MEDICINE BALL1. 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 POSITION1. start from bench-press position 2. drop med-ball over chest 3. rebound as catch is made

VARIAITON – FROM SHOULDER BALANCE ON THE SWISS BALL4. 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 POSITION1. start position 2. squat (holding med-ball) 3. hold ball overhead 4. hold ball forward

STEP-UP WITH MEDICINE BALL1. start position 2. step-up (holding med-ball) 3. complete step

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SHOULDER LIFTS WITH DUMBELLS1. 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 BALL1. 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 UP1. balanced on Swiss-Ball 2. double-arm press up 3. single arm press up 4. balanced one foot up 5. added difficulty

TRICEPS EXTENSION – BALANCED ON BALL BENCH PRESS MED BALL THROW – BALANCED ON BALL1. 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 BALL1. shoulders balanced (arms straight) 2. pull weight overhead

PULLOVER THROW OF MEDICINE BALL1. 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 BALL1. start position 2. pull overhead and throw 3. partner catches & returns ball

STANDING SIDE STRETCH WITH MEDICINE BALL1. start position 2. stretch to the left 3. stretch to the right

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CreditsThis 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 TroyGardiner of the Arena Sports Centre (Western Australia).

Production, edit, and text are provided by Dr Ralph Richards. Theassistance of coach John Atkinson (Arena Swim Club) is acknowledgedand greatly appreciated. In addition, the author would like to thank the

KINGS Aquatic Education Centre (Victoria) for their support in theproduction of this manual.