Secondary:None
Swimming Focus
This exercise directly targets the quadriceps muscle group and the rectus femoris in a manner that helps to strengthen the propulsive kicking phase of all four strokes. The same muscles also contribute to the lower-extremity movements that take place during starts and when pushing off a turn wall.
To maximize the benefit of the exercise, you must fully extend the knees in the ending position and lower the weight in a slow, controlled manner. When performing the exercise, focus on pushing the roller pads as opposed to trying to kick them toward the ceiling.
SAFETY TIP
Swimmers who are currently experiencing knee pain or have a recent history of it should avoid this exercise because it can place increased stress on the patellar tendon and the undersurface of the patella (kneecap) as it glides over the femur.
Band Lateral Shuffle
Execution
1. Stand with a slight bend in the knees and with the feet shoulder-width apart.
2. Keeping the trailing leg stationary, step to the side 12 to 18 inches (30 to 45 cm) with the lead leg.
3. After placing the lead foot on the ground, move the trailing foot.
4. Repeat steps 2 and 3 until you cover a set distance or number of repetitions.
Muscles Involved
Primary:Tensor fasciae latae, gluteus medius
Secondary:Gluteus maximus, rectus femoris
Swimming Focus
The tensor fasciae latae and gluteus medius are two important stabilizers of the pelvis. They also make minor contributions to the kicking movements that take place with all four strokes. Strengthening of these muscles is often overlooked in dryland programs. This exercise should be cycled into the dryland program at various times during the year to ensure that the muscles do not become neglected. Breaststrokers, who depend more on strong and stable hips, should incorporate it more often. The involvement of the rectus femoris and gluteus maximus can be increased by increasing the amount of knee flexion.
SAFETY TIP
Placing the exercise band below the knee can put undue stress on the tendons and ligaments surrounding the knee.
VARIATION
Band Diagonal Shuffle
Adding the diagonal movement will greatly increase the activation of the rectus femoris, which can improve kicking strength across all the strokes. This variation, however, will decrease the activation of the gluteus medius.
Standing Hip Adduction
Execution
1. Stand sideways to a backstroke flagpole with a band fixed to the pole and the ankle closer to the pole. Tighten your core muscles to stabilize your hips.
2. Allow the resistance of the band to pull your leg out to the side.
3. Keeping your knee straight, pull your leg across and in front of the stabilizing leg.
4. Slowly return to the starting position.
Muscles Involved
Primary:Adductor magnus, adductor longus, adductor brevis, pectineus, gracilis
Secondary:Transversus abdominis, external oblique, internal oblique
Swimming Focus
Direct targeting of the adductor muscle group can help the breaststroker increase the strength and stamina of the kick.
When performing the exercise, tightening the core stabilizers and holding the upper body in a tall, upright posture will help to isolate the adductor muscle group. Swimmers who are currently experiencing or have a recent history of knee pain should anchor the resistance band just above the knee.
Inversion and Eversion Ankle Band Strengthening
Execution for Inversion
1. Supporting the foot off the ground, wrap the exercise band around the forefoot so that the resistance is coming from an anchor point to the outside of the foot performing the exercise.
2. Without rotating the knee or hip, pull the toes toward the midline of the body.
3. Slowly return to the starting position.
Execution for Eversion
1. Supporting the foot off the ground, wrap the exercise band around the forefoot so that the resistance is coming from an anchor point to the inside of the foot performing the exercise.
2. Without rotating the knee or hip, pull the toes away from the midline of the body.
3. Slowly return to the starting position.
Muscles Involved
Primary:Tibialis anterior and tibialis posterior (invertors); fibularis longus and fibularis brevis (evertors)
Secondary:Flexor digitorum longus and flexor hallucis longus (invertors); fibularis tertius (evertor)
Swimming Focus
The ankle invertors (tibialis anterior and tibialis posterior) and the ankle evertors (fibularis muscle group) are important stabilizers of the ankle joint. Incorporation of exercises targeting these muscles can help protect the ankle joint by improving its dynamic stability. Strong ankle invertors provide support to the ankle during flutter and fly kicking and help maintain the foot in a slightly inverted position. Strengthening the ankle evertors helps with the positioning of the ankle and foot as the legs are being set for the whip portion of the breaststroke kick. The ankle evertors also provide lateral stability to the ankle, which can help protect against ankle sprains when performing cross-training activities such as running.
CHAPTER 8
WHOLE-BODY TRAINING
This chapter focuses on whole-body exercises that require simultaneous muscle activation from muscles of the upper extremity, core, and lower extremity. Because the previous chapters discussed the specifics of joint and muscle anatomy, muscle actions, and their role in swimming, the focus of this chapter is to describe the importance of whole-body training and the role of these exercises in enhancing swimming performance.
The focus of the previous chapters has been on exercises that isolate a single joint or, through a combination of movements, the joints of the upper extremity or lower extremity. In contrast, the exercises in this chapter integrate the upper and lower extremities during total-body movements, allowing one exercise to link these areas with the core. These exercises involve multiple joints and multiple muscle groups and are therefore very functional, or sport specific.
As the number of joints and muscle groups recruited during an exercise increases, so does the specificity of the exercise. For example, a simple triceps extension isolates one joint, the elbow, and one muscle group, the triceps brachii. Comparatively, the burpee, an exercise described later in this chapter, is a total-body exercise that incorporates movements of the lower extremity and upper extremity and, in turn, multiple muscle groups. The differences between the two kinds of exercises are obvious; the question that arises concerns the comparative advantages and disadvantages of each. The primary advantage of the triceps extension is that it isolates a single muscle group. As a result, controlling the degree of resistance (by increasing or decreasing the weight) placed on the muscle is easy, and the focus can be directed to strengthening only the triceps. The main disadvantage is that the movement is not swimming specific because it involves only a single joint. On the other hand, the primary advantage of the burpee exercise is that multiple joints and muscle groups are involved and it emphasizes jumping into a streamline at the end of the exercise; it is a swimming-specific exercise. Other advantages are that it requires coordinated movements, activates the core musculature, and includes an explosive jumping component. Through the coordinated movements of the upper and lower extremities and activation of the core musculature, swimmers will find that these exercises help to improve the strength and efficiency of the strokes. A disadvantage of burpees and other total-body exercises is that because multiple muscle groups are recruited in unison, stronger muscles may compensate for weaker muscles. For example, an amazingly fast swimmer may also be the slowest kicker on the team if his or her upper-body stroke mechanics are strong enough to compensate for the lower-extremity kicking weakness. Although total-body exercises are important, you need to perform the more focused upper-body and lower-body multijoint movements and additional isolation exercises to have a comprehensive dryland program. Think of the total-body movements as your main set and the other exercises as the drills and technique work that fine-tune your stroke.