Aquatic Training Tip:
Core Training Improves Swimming Performance
Every SwimEx owner realizes the benefits
that swimming provides for overall health and well-being. However,
very few people make the connection that training their core muscle
group will improve their swimming performance.
The core is defined as the spine, pelvis and hips. There are approximately 29 muscles that attach to the lumbo-pelvic-hip complex. When trained effectively the core muscles will generate more energy to be transferred to the arms and legs to assist in the pulling and kicking motions that occur during swimming.
Because of the anatomical design of the muscular system the core is the most effective in generating power when creating rotation between the hips and the shoulders. This type of rotation is emphasized in both the freestyle and backstroke motions.
The core is defined as the spine, pelvis and hips. There are approximately 29 muscles that attach to the lumbo-pelvic-hip complex. When trained effectively the core muscles will generate more energy to be transferred to the arms and legs to assist in the pulling and kicking motions that occur during swimming.
Because of the anatomical design of the muscular system the core is the most effective in generating power when creating rotation between the hips and the shoulders. This type of rotation is emphasized in both the freestyle and backstroke motions.
A few exercises that will assist swimmers in improving
their core strength are as follows:
1. Push up with rotations
In push up position with feet together and hands shoulder width apart, perform push up, as you straighten arms, lift one arm off floor rotating upper body up and away, following with head. Make sure to keep core muscle groups tight. Perform 20-30 reps each side.
2. Standing tubing rotations
Stand holding tubing with arms at shoulder height, tighten core muscles and rotate body to one side keeping arms straight. Return to start position. Repeat to other side. Perform 20-30 reps each side.
With a strong core muscle group swimmers will not only have improved performance while in the SwimEx, they will also have improved posture and a reduced risk for injury.
1. Push up with rotations
In push up position with feet together and hands shoulder width apart, perform push up, as you straighten arms, lift one arm off floor rotating upper body up and away, following with head. Make sure to keep core muscle groups tight. Perform 20-30 reps each side.
2. Standing tubing rotations
Stand holding tubing with arms at shoulder height, tighten core muscles and rotate body to one side keeping arms straight. Return to start position. Repeat to other side. Perform 20-30 reps each side.
With a strong core muscle group swimmers will not only have improved performance while in the SwimEx, they will also have improved posture and a reduced risk for injury.