Core Stability and Strength
In swimming it is critical for athletes to maintain a balanced and streamlined body position to improve the efficiency at which the swimmer moves through the water. Swimmers who have a tight streamline position will have minimal resistance in the water, increasing their ability to knife through the water. The exercises on this page will focus on building core stability that will improve the swimmers balance, body position, stability, and core strength. This increased strength will allow the athlete to swim faster without having to kick or pull any harder, simply by maintaing a better body position.
In swimming it is critical for athletes to maintain a balanced and streamlined body position to improve the efficiency at which the swimmer moves through the water. Swimmers who have a tight streamline position will have minimal resistance in the water, increasing their ability to knife through the water. The exercises on this page will focus on building core stability that will improve the swimmers balance, body position, stability, and core strength. This increased strength will allow the athlete to swim faster without having to kick or pull any harder, simply by maintaing a better body position.
Prone Bridge
This exercise will help strengthen the core muscles. Aiding in the swimmers ability to maintain a streamlined position in the water.
Steps:
1. Start with your knees, toes, and forearms with full contact on the ground.
2. Lift your body off of the ground, so that your toes and forearms are the only things touching the ground. Make sure to maintain a flat back.
3. Hold this position as directed by your coach or trainer.
4. Perform this exercise as directed by your coach or trainer.
Variations: To make this exercise more difficult athletes can place their elbows on an exercise ball to recruit more muscles in their core to maintain balance.
This exercise will help strengthen the core muscles. Aiding in the swimmers ability to maintain a streamlined position in the water.
Steps:
1. Start with your knees, toes, and forearms with full contact on the ground.
2. Lift your body off of the ground, so that your toes and forearms are the only things touching the ground. Make sure to maintain a flat back.
3. Hold this position as directed by your coach or trainer.
4. Perform this exercise as directed by your coach or trainer.
Variations: To make this exercise more difficult athletes can place their elbows on an exercise ball to recruit more muscles in their core to maintain balance.
Back Bridge
The back bridge will target the core and gluteal muscles.
Steps:
1. Start by lying on your back with your knees bent, feet flat on the floor, torso on the floor, and your arms at your side.
2. Lift your hips to the sky, keeping a straight line from your shoulders and knees.
3. Hold this position for 3 seconds and return the buttocks to the ground.
4. Perform this exercise as directed by your coach or trainer.
Variations: To increase difficulty swimmer can lift one leg off of the ground at a time. In addition the swimmer can balance their legs on a medicine ball or exercise ball.
The back bridge will target the core and gluteal muscles.
Steps:
1. Start by lying on your back with your knees bent, feet flat on the floor, torso on the floor, and your arms at your side.
2. Lift your hips to the sky, keeping a straight line from your shoulders and knees.
3. Hold this position for 3 seconds and return the buttocks to the ground.
4. Perform this exercise as directed by your coach or trainer.
Variations: To increase difficulty swimmer can lift one leg off of the ground at a time. In addition the swimmer can balance their legs on a medicine ball or exercise ball.
Side Bridge
This exercise will develop the strength of the oblique muscles, which are located on the side of the core. These exercise will allow the swimmer to increase their control of their body rotation, and stability in the water.
Steps:
1. Lying on your right side, bend your right arm 90 degrees, and place it under your armpit.
2. Lift your hips off of the ground. Make sure to keep the line between your feet, hips, and head straight.
3. Hold at the top of this position as instructed by your trainer or coach.
4. Return your hips back to the ground.
5. Repeat this exercise on the left side.
6. Perform the exercise as directed by your coach or trainer.
Variations: To increase the difficulty of this exercise, athletes can lift the top leg off of the ground for 15 seconds then return it back to the body alignment.
This exercise will develop the strength of the oblique muscles, which are located on the side of the core. These exercise will allow the swimmer to increase their control of their body rotation, and stability in the water.
Steps:
1. Lying on your right side, bend your right arm 90 degrees, and place it under your armpit.
2. Lift your hips off of the ground. Make sure to keep the line between your feet, hips, and head straight.
3. Hold at the top of this position as instructed by your trainer or coach.
4. Return your hips back to the ground.
5. Repeat this exercise on the left side.
6. Perform the exercise as directed by your coach or trainer.
Variations: To increase the difficulty of this exercise, athletes can lift the top leg off of the ground for 15 seconds then return it back to the body alignment.
Bird Dog
The bird dog exercise will increase the strength and control has over their core dynamic stability.
Steps:
1. This exercise starts with all fours on the ground.
2. Lift the right leg and left arm off of the ground until they are parallel to the ground.
3. Hold at the top of this position for a few seconds and return the right leg and left arm back to the ground.
4. Perform this exercise with the left leg and right arm in the air.
5. Your coach or trainer should direct you on how many repetitions and sets you should perform.
Variations: To make this exercise more difficulty athletes can balance on a exercise ball.
The bird dog exercise will increase the strength and control has over their core dynamic stability.
Steps:
1. This exercise starts with all fours on the ground.
2. Lift the right leg and left arm off of the ground until they are parallel to the ground.
3. Hold at the top of this position for a few seconds and return the right leg and left arm back to the ground.
4. Perform this exercise with the left leg and right arm in the air.
5. Your coach or trainer should direct you on how many repetitions and sets you should perform.
Variations: To make this exercise more difficulty athletes can balance on a exercise ball.
Reverse Crunches
This exercise will help develop the strength in the lower abdominal muscles. This will aid in the athletes ability to maintain a tight streamline in the water.
Steps:
1. Lie down on your back, legs fully extended, and arms at your side.
2. Move your legs into the air so that your thighs are perpendicular to the floor and your feet are parallel to the ground.
3. During your inhalation move your legs toward your torso and your pelvis off of the ground to raise your hips high off of the ground.
4. Hold the contraction at the top of this movement for a breath.
5. Exhale as you move your legs back to the ground.
6. Repeat this exercise as recommended by your coach or trainer.
This exercise will help develop the strength in the lower abdominal muscles. This will aid in the athletes ability to maintain a tight streamline in the water.
Steps:
1. Lie down on your back, legs fully extended, and arms at your side.
2. Move your legs into the air so that your thighs are perpendicular to the floor and your feet are parallel to the ground.
3. During your inhalation move your legs toward your torso and your pelvis off of the ground to raise your hips high off of the ground.
4. Hold the contraction at the top of this movement for a breath.
5. Exhale as you move your legs back to the ground.
6. Repeat this exercise as recommended by your coach or trainer.
References
1. Salo, Dave & Riewald, Scott. Complete Conditioning for Swimming. Illinois: Human Kinetics; 2006.
2. Rodeo, S. (1984). Sports Performance Series: Swimming the breaststroke-A kinesiological analysis and considerations for strength training. Strength & Conditioning Journal, 6(4), 4-9.
3. Salo, David. Teaching Breaststroke. http://www.breaststroke.info/salobreast.htm. Published 2003. Updated 2006. Accessed March 17, 2014.
1. Salo, Dave & Riewald, Scott. Complete Conditioning for Swimming. Illinois: Human Kinetics; 2006.
2. Rodeo, S. (1984). Sports Performance Series: Swimming the breaststroke-A kinesiological analysis and considerations for strength training. Strength & Conditioning Journal, 6(4), 4-9.
3. Salo, David. Teaching Breaststroke. http://www.breaststroke.info/salobreast.htm. Published 2003. Updated 2006. Accessed March 17, 2014.