Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
This exercise targets the primary and secondary muscles in a manner that is beneficial to several demands encountered while swimming the four competitive strokes. Butterfly and breaststroke swimmers will benefit through strengthening of the undulating or wavelike body movements that are integral to their movement through the water. The exercise also helps to strengthen the underwater dolphin kick. The exercise can also improve the start by helping the swimmer extend into a streamlined position off the blocks or, in the case of backstroke, by helping the swimmer get off the wall and into the water.
SAFETY TIP
A slight degree of hyperextension, equal to the amount performed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
VARIATION
Lumbar Extension With Rotation
A rotational component can be added to the ending position to mimic the long-axis rotation that the trunk undergoes during freestyle and backstroke swimming. Be careful to avoid hyperextending your back in the process of adding in the rotation component.
Physioball Back Extension
Execution
1. Begin facedown with a physioball positioned under your hips. Stabilize your upper body by resting your hands on the ground. Your legs should be straight, with just your toes touching the ground.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Pause at the top of the movement, using only your fingertips for balance.
4. Slowly return to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
The motions performed during this exercise closely mimic the undulating and wavelike body movements performed during butterfly, breaststroke, and underwater dolphin kicking. Although the exercise recruits the same muscles as the lumbar extension exercise, the range of motion performed is more limited, decreasing its benefit to enhancing starts. While performing the exercise, keeping the cervical spine and head in line with the rest of the spine is important in maintaining proper positioning of the lumbar and thoracic spine.
SAFETY TIP
A slight degree of hyperextension, equal to the amount per- formed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
Physioball Prone Superman Progression
Execution
1. Begin facedown with a physioball positioned under your hips.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Move one arm to the streamlined position and use the other for balance.
4. Move the second arm to the streamlined position.
5. Hold this body position tightly for two to four seconds.
6. Reverse the movements.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
Although this looks like a straightforward exercise, it is challenging to perform because it depends not necessarily on strength but on the ability to react dynamically to the challenge of balancing on the physioball while simultaneously holding the streamlined body position. Balance can be improved by first becoming comfortable with the physioball back extension exercise previously described. To transition into performing the full streamline, begin by alternating a single arm into the streamlined position while using the other hand for balance. You will find the exercise easier to perform by focusing first on positioning the legs and then slowly bringing the arms into position, rather than trying to get into position quickly. Slightly deflating the physioball will also make the exercise easier to perform.
Physioball Prone Streamline
Execution
1. Begin with a physioball positioned under your abdomen. Brace your feet against a wall.
2. Push with your legs, rolling out over the ball until your body is in a straight line from your heels to the tip of your head.
3. As you extended your body forward, bring the arms into a streamlined position.
4. Slowly return to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
The goal of this exercise is to develop strength and confidence in holding a streamlined position. An advantage of this exercise is that on land, unlike in the water, a swimmer can be directly provided with feedback while holding the streamlined position.
A good place to start is the intermediate position, in which the arms are held along the sides instead of overhead as in a streamline. The transition from the intermediate to the advanced position can be progressed by reaching out with one arm at a time. The difficulty of the exercise can be varied by altering the positioning of the physioball. Positioning the ball closer to the feet increases the difficulty of the exercise, and moving it closer to the head makes the exercise easier.
Physioball Bridge
Execution
1. Lie on your back and position a physioball under your calves.
2. Tighten your core muscles and lift your hips toward the ceiling.
3. Hold your body in a straight line from your ankles to your shoulders.
4. Slowly lower back to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, rectus femoris, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
This exercise does an excellent job of tying activation of the gluteal and hamstring muscles to the core. Although you are facing upward when performing this exercise, it will strengthen the muscles that contribute to the undulating body movements that are performed during butterfly, breaststroke, and dolphin kicking.
Before raising your hips off the ground, set your core as described in chapter 5. Doing this will isolate the exercise to the primary and secondary muscle groups and prevent injury to the low back. The difficulty of the exercise can be varied by altering the position of your feet on the ball. The less contact you have with the ball, the more difficult the exercise will be. The highest level of difficulty occurs when only your heels are touching the top of the ball. This exercise also serves as the foundation for the physioball hamstring curl described in chapter 7.