Swimming Anatomy

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.

SAFETY TIP

Make sure that you maintain shoulder contact with the ground. You should not feel pressure on the head or neck when performing this exercise.

VARIATION

Single-Leg Physioball Bridge

This advanced version of the exercise should be initiated after you are able to maintain good control of your hips while performing the bridge exercise. The ultimate goal is to hold the hips in the bridged position, lift one leg for 5 seconds, lower it back to the ball, lift the opposite leg for 5 seconds, and then continue this alteration for 60 seconds.

CHAPTER 7

LEGS

Strong legs are a critical component to reaching your true potential as a swimmer. They are not only the basis for having a powerful and efficient kick but also the key to driving your body off the starting blocks and turn walls. They also play an often overlooked role as a member of the kinetic chain by balancing your stroke mechanics and contributing to a tight streamline.