Swimming Anatomy

Before incorporating this exercise into the dryland program for a young swimmer, he or she should demonstrate the strength and coordination to perform a push-up properly.

Block Jump Start Into Streamlined Position

Execution

1. Set yourself with your preferred starting position on the block.

2. Explode off the block into a vertical streamlined position.

3. Hold the vertical streamlined position until you enter the water.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae

Secondary:Biceps femoris, semitendinosus, semimembranosus, gracilis, external oblique, internal oblique, transversus abdominis

Swimming Focus

This transitional exercise helps you focus on exploding off the starting blocks into a tight streamlined position. As you jump from the blocks, the initial focus should be on jumping for maximal height. The focus then quickly shifts to holding the tight, vertical streamline. A reaction drill component can be added to the exercise by having you jump on cue.

SAFETY TIP

For safety reasons, the exercise should be performed only where the pool is at least 5 feet (150 cm) deep. The depth of the pool will dictate how long the swimmer should hold the streamlined position. For shallower pools, the swimmer should break the streamline by slightly bending the knees on entry into the water to absorb the landing when reaching the bottom of the pool. With deeper pools, the streamline can be held longer, ideally until the entire body has entered the water.

VARIATION

Dryland Block Jump Start Into Streamlined Position

The dryland variation can be used to incorporate the exercise into a circuit program or a lifting program in a weight-room environment. To avoid placing undue stress on the joints of the lower extremity, the knees should be slightly bent to absorb the landing when initially contacting the ground.

Band-Resisted Start

Execution

1. In a flat start position, set your toes and the balls of your feet against a stable object.

2. The exercise bands are brought diagonally across your body and anchored on the shoulder opposite their point of attachment.

3. Mimicking a start off the blocks, explode against the resistance of the bands.

4. To avoid reaching your arms out to catch yourself, you can bring a foot forward at end of the exercise.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae

Secondary:Biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, gracilis, external oblique, internal oblique, transversus abdominis

Swimming Focus

This exercise specifically targets the muscles that you use to explode off the starting blocks. The key to maximizing the benefit of the exercise is to position the exercise bands so that in the starting position a small amount of tension is already placed on the bands. This tension ensures that the increased resistance and strengthening benefits will occur throughout the entire movement.

To make the exercise as realistic as possible, you should focus on transitioning into a streamlined position, just as you would during a regular start. To protect your back, set the core-stabilizing musculature at the start of the exercise and hold it tight during the entire movement. After forward movement ends, you can bring a foot forward to stabilize the body. Reaching out and then falling on an outstretched hand is a common cause of injury to the upper extremity.

SAFETY TIP

Because of the complexity of this exercise, younger swimmers should not perform it.

Box Jump

Execution

1. Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.

2. Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.

3. Complete the movement by standing up erect on the box.

4. Step off the box in a slow, controlled manner.