Swim coaches have traditionally focused their dryland program on the use of resistance training machines, free weights, various types of swim benches and stretch cords. Most of the machine exercises are single joint, bodybuilding type exercises that are not specific to the movements of swimming. The exercises that are commonly performed on the swim bench and with stretch cords seem to resemble the movements of swimming but do not focus on strengthening the core, in fact using a swim bench almost eliminates all core work When a coach is designing a dryland program he or she must first identify the movements and muscles involved in swimming and make them a priority of their dryland program. IHPSWIM has developed the LAPS Training system which identifies
all the specific movements of a swimmer and the exercises that train these movements. Our LAPS Functional Dryland Training DVD includes our favorite exercises that are specific to the movements in swimming.
When referring to the “core” in this article we are talking about the muscles and structures attached to the pelvis, mainly the abdominal region, low back, and hips. Most movements begin in the core and are transferred throughout the core to the arms and legs, making it the origin of all movement. A strong core will increase the amount of power transferred from the core to the extremities, ultimately increasing the amount of propulsion during each stroke cycle. A swimmer who has a weak core is not maximizing their potential for power in the water. This is why developing a strong core is especially important in swimming. Increasing core strength will enhance a swimmers performance and therefore should be the main goal of a swimmers strength training program.
One can see that the core produces rotational power in both Freestyle and Backstroke. This is the core working at its finest. Many of the muscles in the core are diagonal in nature (rhomboids, serratus anterior, external obliques, and internal obliques). Due to the diagonal structure of these muscles and the ability they have to work together as a unit, rotation between the hips and shoulders is created very efficiently. Since we know that hip and shoulder rotation is a key component of both freestyle and backstroke it would make sense to train and strengthen these movements.
The Medicine Ball Diagonal Chop exercise trains this type of rotational movement (Figure 1). Begin the exercise by holding a medicine ball with both hands next to the ear. Follow through in a diagonal pattern until you have reached the opposite knee. Don’t go to heavy on this exercise, no more than a 3 or 4 kg medicine ball. Do about 3 sets of 10 on both sides. This exercise should be dominated by the core muscles not the muscles of the arm.
A strong core will also allow a swimmer to maintain proper body position in the water. Maintaining proper body position is very crucial to a competitive swimmer since it is directly related to stroke efficiency. This is yet another benefit of having a strong core and also will also enhance a swimmers performance.
Another great core exercise that we like to use is the stability ball hyperextension (Figure 2). This exercise involves the low back muscles of the core with the same movement as the short axis strokes (breast stroke and butterfly). These muscles also come into play when trying to maintain proper alignment in the water during freestyle. Place a stability ball under the abdominal area with the legs straight back and the balls of the feet on the ground. Place the hands behind the head and begin to flex and extend the spine.
Progressing through exercises of this nature will increase the power and strength of the stroke. I hope that these concepts discussed in this article help coaches understand
that a dryland program that focuses on bodybuilding type exercise will not yield the performance enhancement benefits of a program that focuses on training movements specific to swimming. The exercises given are only a small sample of the many core exercises that coaches can use with their swimmers. To get more ideas check out our DVD or sign up for our FREE monthly newsletter at www.ihpswim.com.
By Fig Grif