Progressive Core Exercise Training For Swimming

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1 Progressive Core Exercise Training For Swimming Michael Davie QAS Strength & Conditioning Unit September 2008

2 What is Core Training? Overview Where Core Training can have its biggest impact for swimming? Overview of QLD swimming athlete development model Structure of core training program for QLD swimming Sample programs Sample core exercises from each exercise stream

3 QLD Coach education challenge QLD has large proportion of regional swimming programs Approximately 10% of QLD swimmers currently complete body awareness work. QLD swimming London calling 2012 camp survey, 2008 QAS S&C unit goal is to educate swimming and S&C coaches in implementing a progressive core training program

4 What is Core training? Core training improves dynamic postural control around the lumbo-pelvic-hip complex Gear box all strength & power generated transfers through the core More than just abdominals & erector spinae muscles!! The Serape Effect- (Logan, 1960) The myofascial sling created by the rhomboids, serratus anterior, external & internal obliques.

5 Where Core training can have its biggest impact for swimming Improving body awareness = better streamline positions = frontal resistance Developing strength and stability to get into required positions Being strong and stable to hold aquatic specific positions Giorgi, A, (2007) Strength training for swimming: A model for development and progression. ASCTA conference presentation paper

6 Structure of QLD Swimming athletes Flippers National aged medallist Silver F.P.S* >720 Gold F.P.S* >850 Targeted Time based 3 rd at National championships over 4 years F.P.S. FINA points system

8 Structure of Core Training Phase 1 Flippers Phase 2 Silver Phase 3 Gold Phase 4 Targeted (serviced by QAS)

9 Progressive Core training program 3 x 15 minute sessions/week Apart of dryland training or Apart of swimming warm up Different training emphasis each session variety Three main categories; 1. Body Awareness 2. Bridging 3. Other Trunk Flexion, Extension & Rotation

10 Session 1 progression plan Phase 1 - Flippers Phase 2 - Silver Phase 3 - Gold SESSION 1 (Movement) (Movement) (Movement - Resisted) Exercise streams Small Movements Small Movements Small Movements Small Movements Large Movements Multiple Movements Small Movements (1-2kg Ankle Wgt) Large Movements (1-2kg Ankle Wgt) Multiple Movements (1-2kg Ankle Wgt) Front Bridge 15s 30s 45s 60s 60s 60s 60s 60s 60s Side Bridge 15s 30s 45s 60s 60s 60s 60s 60s 60s Back Bridge 15s 30s 45s 60s 60s 60s 60s 60s 60s Body Awareness Front Back Side Gluteus Others: Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Back Extension emphasis

11 Session 1 progression Progression based on level of the athlete (performance based) Earn the right to move on Giles, K. Bridging has a movement emphasis (i.e. leg up & down) Logical progression Flippers small movements steadily increase time Silvers small to large to multiple movements keep time Gold small to large to multiple movements keep time add ankle weights Body awareness Maintenance Other Back extension emphasis Appropriate exercise selection and progression

12 Session 2 progression plan Phase 1 - Flippers Phase 2 - Silver Phase 3 - Gold SESSION 2 (Static) (Static) (Static) Exercise streams Static Static Static Static Static Static Static Static Static Front Bridge 45s 60s 75s 90s 105s 120s 150s 165s 180s Side Bridge 45s 60s 75s 90s 105s 120s 150s 165s 180s Back Bridge 45s 60s 75s 90s 105s 120s 150s 165s 180s Body Awareness Front Back Side Gluteus Others: Introduction Intermediate Intermediate Advanced Advanced Advanced Maintenance Maintenance Maintenance Flexion emphasis

13 Session 2 progression Progression based on level of the athlete (performance based) Earn the right to move on Giles, K. Bridging has a static emphasis Logical progression Steadily increase duration of holds Body awareness Flippers introduction to intermediate exercise progressions Silver Advanced exercises Gold Maintenance of advanced exercises Other Trunk Flexion emphasis Appropriate exercise selection and progression

14 Session 3 progression plan Phase 1 - Flippers Phase 2 - Silver Phase 3 - Gold SESSION 3 (Static - Resisted) (Static - Resisted) (Static - Resisted) Exercise streams Resisted 5kg Resisted 5kg Resisted 5kg Resisted 10kg Resisted 10kg Resisted 10kg Resisted 15kg Resisted 15kg Resisted 15kg Front Bridge 30s 45s 60s 60s 75s 90s 90s 105s 120s Side Bridge 30s 45s 60s 60s 75s 90s 90s 105s 120s Back Bridge 30s 45s 60s 60s 75s 90s 90s 105s 120s Body Awareness Front Back Side Gluteus Others: Introduction Intermediate Intermediate Advanced Advanced Advanced Maintenance Maintenance Maintenance Rotation emphasis

15 Session 3 progression Progression based on level of the athlete (performance based) Earn the right to move on Giles, K. Bridging has a static - resisted emphasis Logical progression Steadily increase duration of holds Steadily increase the load Body awareness Flippers introduction to intermediate exercise progressions Silver Advanced exercises Gold Maintenance of advanced exercises Other Trunk Rotation emphasis Appropriate exercise selection and progression

16 Sample programs Typically one or two exercises from each exercise stream Start with body awareness exercises Athlete needs to focus on technique Quality not quantity Perfect practice makes perfect

17 Exercise Streams Bridging Front Side Back Others Back extension Trunk flexion Trunk rotation Body Awareness Front Side Back Gluteus Refer to Progressive Core Exercise Training for swimming Handbook for detailed information

18 Flipper sample program Exercise Stream Exercise Week 1-2 Week 3-4 Week 5-6 Week 7-8 Note: Start with Body awareness SESSION 2 - STATIC 1f) Back Banana Spine Extension 2x10 2x12 Back 1g) Back Banana Spine Extension with knees to chest 2x10 2x12 Front 2d) Prone hands behind reach back raises 2x10 (5sec holds) 2x12 (5 sec holds) 2e) Prone Superman 2x10 (5sec holds) 2x12 (5sec holds) Side 3a) Side Bridge & Sag 3b) Side Bridge & Sag Front Crawl recovery swing 2x10 each side (3 sec holds) 2x12 each side 3x10 each side 3x10 each side Gluteus 4c) Fire Hydrants 4d) Hip raises 2x10 each side 2x10 each side 2x10 each side 2x10 each side 3x10 each side 3x10 each side 3x10 each side 3x10 each side Front Bridge 8a) Front Bridge (Static) 2x45sec 2x45sec 3x45sec 3x45sec Side Bridge 9a) Side Bridge (Static) 45sec each side 2x45sec each side 2x45sec each side 3x45sec each side Back Bridge 10a Back Bridge (Static) 2x45sec 2x45sec 3x45sec 3x45sec 6a) Toe Touches 2x10 2x12 3x10 3x12 Other: Flexion emphasis 6d) Stability Ball Jack Knifes 2x10 2x12 3x10 3x12

19 Silver sample program Exercise Stream Exercise Week 1-2 Week 3-4 Week 5-6 Week 7-8 Note: Start with Body awareness SESSION 3 - RESISTED Back 1d) Spinal shrinking & growing streamline 1c) Spinal shrinking & growing alternate arm swings 2x10 3x10 2x10 3x10 Front 2a) Spinal Shrinking & Growing Forehead on hand 2e) Spinal Shrinking & Growing Streamline holds 2x10 3x10 (3 sec holds) 2x10 (5sec holds) 2x12 (5sec holds) Side 3a) Side Bridge & Sag 3b) Side Bridge & Sag Front Crawl recovery swing 2x10 each side (3 sec holds) 2x12 each side 3x10 each side 3x10 each side Gluteus 4a) Clam shells 4d) Hip raises 2x10 each side (3 sec holds) 2x10 each side 2x10 each side 2x10 each side 3x10 each side 3x10 each side 3x10 each side 3x10 each side Front Bridge 8b) Front Bridge (Resisted) 2x60sec@10g 2x75sec@10kg 2x75sec@10kg 2x90sec@10kg Side Bridge 9b) Side Bridge (Resisted) 2x60sec@10kg each side 2x75sec@10kg each side 2x75sec@10kg each side 2x90sec@10kg each side Back Bridge 10b) Back Bridge (Resisted) 2x60sec@10g 2x75sec@10kg 2x75sec@10kg 2x90sec@10kg Other: Rotation emphasis 7b) Standing Medicine Ball 7a) Standing Broomstick 2x6 each way (3kgMB green) 2x8 each way (3kg MB green) 2x6 each way (4kgMB) 2x8 each way (4kg MB) 2x6 each way 2x8 each way 2x10 each way 2x12 each way

20 Gold sample program Exercise Stream Exercise Week 1-2 Week 3-4 Week 5-6 Week 7-8 Note: Start with Body awareness SESSION 1 - MOVEMENT Back 1i) Back Banana arm swings (small movements) 1j) Back Banana arm swings (large movements) 2x10 3x10 2x10 3x10 Front 2c) Fly scapular plane arm swings 2x10 3x10 2f) Prone streamline 2x10 (5sec holds) 3x10 (5sec holds) Gluteus 4a) Clam shells 4b) Jane Fonda s 2x10 each side (3 sec holds) 2x10 each side 2x10 each side 2x10 each side 3x10 each side 3x10 each side 3x10 each side 3x10 each side Front Bridge 8h) Front Bridge (Large movements) Alphabets 8i) Front Bridge (Large movements) leg combinations 2x60sec ½ each leg (1kg ankle weights) 3x60sec ½ each leg (1kg ankle weights) 2x60sec ½ each leg (1kg ankle weights) 3x60sec ½ each leg (1kg ankle weights) Side Bridge 9h) Side Bridge (Large movements) Alphabets 9i) Side Bridge (Large movements) leg combinations 2x60sec each side (1kg ankle weights) 3x60sec each side (1kg ankle weights) 2x60sec each side (1kg ankle weights) 3x60sec each side (1kg ankle weights) Back Bridge 10h) Back Bridge (Large movements) Alphabets 10i) Back Bridge (Large movements) Leg combinations 2x60sec ½ each leg (1kg ankle weights) 3x60sec ½ each leg (1kg ankle weights) 2x60sec ½ each leg (1kg ankle weights) 3x60sec ½ each leg (1kg ankle weights) Other: Back extension emphasis 5b) Back extension 2x10@10kg 2x12@10kg 5c) Single leg back extension 2x10@10kg each leg 2x12@10kg each leg

21 Body Awareness Progressions He has great feel in the water Swimming coach. Teaches athlete to manipulate their body to streamline more effectively in the water Effective as part of swimming warm up Milton Nelms spinal awakening series I & II

22 Body Awareness (BACK) 1a) Spinal shrinking & growing knees bent 90 Key Coaching Cues Hips & Legs relaxed Grow Spine by; Belly button to Spine Neck long Breath through belly Sets x Reps 2-3 x 5-10 Shrinking2-3 sec holds Growing 2-3 sec holds Smooth controlled transitions

23 Body Awareness (FRONT) 2b) Spinal shrinking & growing streamline holds Key Coaching Cues Hips & Legs relaxed Grow Spine by; Belly button to Spine Neck long Breath through belly Sternum to floor Set Scapular Sets x Reps 2-3 x 5-10 Shrinking 2-3 sec holds Growing 2-3 sec holds Smooth controlled transitions

24 Body Awareness (SIDE) 3a) Side Bridge and sag Key Coaching Cues Hips & Legs relaxed Bridge from hips to armpits Breath through belly Sets x Reps 2-3 x 5-10 Sag 2-3sec holds Bridging 2-3 sec holds Smooth controlled transitions

on Gluteus biofeedback Control speed/tempo up and

25 Body Awareness (Gluteus) 4a) Clam shells Key Coaching Cues Activate movement with Gluteus Hands on Gluteus biofeedback Control speed/tempo up and down (2-2- 2) Sets x Reps 2-3 x 5-10 Smooth controlled transitions

Bridging progressions Variety of training stimulus Going beyond basic static environments Movement emphasis Small movements Large movements Multiple movements Resistance

26 Bridging progressions Variety of training stimulus Going beyond basic static environments Movement emphasis Small movements Large movements Multiple movements Resistance added to all movements Resisted increase load Progressive introduction of loads Progressive increase in time for each load Static increase time Consolidate each time bracket

27 Front Bridge 8b) Front Bridge (small movements) leg in & out Key Coaching Cues Aim for spinal grow position Breath through belly Belly to Spine Shoulders over Elbow Sets x Reps 2-3 sets sec holds

28 Side Bridge 9c) Side Bridge (small movements) leg up & down Key Coaching Cues Aim for spinal grow position Breath through belly Belly to Spine Shoulders over Elbow Sets x Reps 2-3 sets sec holds

29 Back Bridge 10c) Back Bridge (small movements) leg up & down Key Coaching Cues Aim for spinal grow position Breath through belly Belly to Spine Shoulders over Elbow Sets x Reps 2-3 sets sec holds

30 Other Exercises Trunk extension Trunk flexion Trunk rotation There are many variations to these exercises and it is up to the coach to determine the starting point and progression Some basic starting point exercises have been suggested within the resource manual

31 Back Extension 5a) Isometric back extension Key Coaching Cues Aim for spinal grow position Breath through belly Sets x Reps 2-3 sets sec holds

Scapula set Initiate movement from Lats Sets x Reps 2-3

32 Trunk Flexion 6f) Stability ball pike ups Key Coaching Cues Aim for spinal grow position Breath through belly Scapula set Initiate movement from Lats Sets x Reps 2-3 x 5-10 Mid-Point Pause for 2secs Smooth controlled transitions

33 Trunk Rotation 7a) Standing broomstick Key Coaching Cues Aim for spinal grow position Breath through belly Scapula set Sets x Reps 2-3 x 5-10 Smooth controlled transitions

34 Final thoughts List of exercise progressions are not exhaustive but provide a starting point Sample programs are starting points to help coaches get started immediately Australian swimming website has PDF version of booklet to download

35 Questions??

Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest

Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out