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Stretch Cords for Swimming
By Wayne Goldsmith | In Training
Why: Great way to develop stroke power and strength in a very specific way. Ideal for rotator cuff development and injury prevention exercises. Perfect to develop strong stable upper back muscles, the key to effective force application and a powerful stroke.
How: Work in sets as you would in a pool. For example do five times 60 seconds double arm pulls with 30 seconds rest between each. If you want to get really specific, try to do the same number of pulls per minute that you would do in the pool. Concentrate on great technique, high elbow position at the front of the pulling action, a full stretch and reach forward and finish the pull down past your hips. Also stretch cords are great to take to a race for a dryland swim warm up when it is not possible to get in the water to get ready. Just find a tree, connect the stretch cords to a strong branch and….instant warm up for the swim!
Pros: Inexpensive, simple to use, easy to carry.
Cons: Must be securely fastened to a strong texture and regularly checked for spits and cracks in the rubber!!! Also the rubber bounce back effect at the end of the pulling action needs to be controlled.
Where: LISA – You choose a manufacturer and supplier. For Example – Eyeline or leading edge swimming products (Scott Volkers Company)
Swim Bench, Isokinetic Swim Beach, Aqua Master
Why: Very specific swimming strength and power development machine.
How: Lay on the machine which looks like a bench press machine with cables attached. Do swim sets and repeats based on the needs and focus of your swimming program. Set a low resistance and work on muscle endurance. Set a high resistance level and work on strength and power. Great dryland exercise option for injured swimmers or for a fun dry workout on cold, rainy mornings when swimming is the last thing on your mind.
Pros: Excellent strength development tool with a range of swimming specific applications. Variable resistance. Fun to use!
Cons: Very expensive. Not portable.
Where: Aqua Master is available from Leading Edge Swimming Products , Scott Volkers, but there are others.
Swiss Balls, Physio Balls, Big Inflatable Rubber Balls
Why: Excellent tool for developing strength, balance, co-ordination and stability. Used successfully in the treatment of injuries and in injury rehabilitation by physical therapy professionals for several years.
How: Use the balls as a “platform” to perform a wide range of exercises. For example, a good swimming exercise is to put your feet on the ball and both hands on the ground in a “push up” type position. Gently and slowly roll the ball from side to side using only the weight of your lower body leaning one way then the other. Keep your upper body still and with your upper back muscles maintain a stable strong “table top” back position during the exercise. Consult your local sports physiotherapist or sports chiropractor for information on the thousands of fun ball exercises.
Pros: Cheap, reliable, easy to carry, lots of fun.
Cons: Almost too much fun – working with kids means lots of control and supervision. The temptation to bounce them is almost unbearable!!
Where: LISA – can get these at most sports stores now.
Weights
Why: Traditional method of developing strength out of the pool.
How: Using weight training to develop swimming strength is a controversial area. Some coaches are passionate about using weight training to develop swimming abilities (Doug Frost – Coach of Ian Thorpe being one) and others are just as passionate about not using weights – relying instead on just swimming for specific strength improvement.
Then there are the arguments about machines versus free weights, how many sets to do, how many repetitions, what speed to move at, what order to do the exercises in…lots of questions to think about.
For the best swimming exercises, try to perform movements that closely simulate swimming movements. For example, if you tell a gym instructor that you want swimming exercises they will mostly give you L on the Lat Pulldown machine.
Lat pull-downs are actually very bad exercises for swimmers in that they teach and reinforce what we called “Dropped Elbow Pull Position” – ie pulling with the elbow leading the rest of the arm.
A better swim specific exercise is to sit at the Lat Pulldown machine with a tall straight back position. Tuck in your tummy and stabilise your upper back muscles by squeezing your shoulder blades together (called the “set” position). Grab the bar and slowly and with control pull the bar to your chest with your elbows high (as per swimming catch position). Slowly and with control let the bar ease back to the start position.
Work with your gym instructor to develop a dryland weights routine that is swim specific.
Pros: Can improve strength and power. Can help recover from injuries. Wide range and variety of exercises.
Cons: Jury is still out on the relationship between gym strength and swimming efficiency. Danger in lifting heavy weights without correct technique.
Where: LISA – Depends on your advertising. Lots of weight manufacturers et Samson, champion
Wayne Goldsmith
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