Strong Core Smooth Swimming Presentation by Bill Steele - Breakwater Sports Training Demonstrations by Sharon Johnson NE Tri Training

Transcription

1 Strong Core Smooth Swimming Presentation by Bill Steele - Breakwater Sports Training Demonstrations by Sharon Johnson NE Tri Training 2007 Breakwater Sports Training 1

2 What do these great swimmers have in common? Good swim posture Smooth aquatic line They carry their core long and lean 2007 Breakwater Sports Training 2

3 What is good swim posture? Neck long and extended, chin tucked in Shoulder up when arm extended Abs engaged, but ribs down Neutral spine, no arch 2007 Breakwater Sports Training 3

4 Why Core Strength? You need core strength to maintain good swimming posture. Good swimming posture is compact and streamlined. With good posture, you move through the water like an aquatic creature Breakwater Sports Training 4

5 Why Use a Roller? Challenges you to maintain core stability while performing swimminglike movements. When you swim, penalty for not maintaining stability is that you create more drag and swim more slowly it is not always obvious. With the roller, if you fail to maintain core stability, you fall off! Much easier to detect! 2007 Breakwater Sports Training 5

6 Pelvic Tilt on Roller Arch your back. Press spine flat. Check pelvis orientation with your hands Tilt and arch (spill water toward feet) Press flat (spill water towards head) 2007 Breakwater Sports Training 6

7 Double Arm Movement With spine neutral, slowly lower both arms over head. Then raise both arms together Breakwater Sports Training 7

8 Double Arm Movement - Video 2007 Breakwater Sports Training 8

9 Opposing Arm Movement With spine neutral, slowly lower one arm overhead, and the other arm towards the feet. Then slowly move arms through 180 degree arc in opposite directions Breakwater Sports Training 9

10 Opposing Arm Movement -Video 2007 Breakwater Sports Training 10

11 Butterfly Movement With spine neutral, hands over forehead, open chest and lower elbows towards the floor Breakwater Sports Training 11

12 Butterfly Movement - Video 2007 Breakwater Sports Training 12

13 Single Leg Raise With spine neutral, raise one leg, hold, then lower Breakwater Sports Training 13

14 Single Leg Raise - Video 2007 Breakwater Sports Training 14

15 Single Leg Raise with Arms Raised With spine neutral, hold both arms up, raise one leg, hold, then lower. When comfortable, alternate legs Breakwater Sports Training 15

16 Single Leg Raise with Arms Raised - Video 2007 Breakwater Sports Training 16

17 Leg Raise with Opposing Arm Movement With spine neutral, raise one leg, while lowering same arm to the side and the opposite arm over head Breakwater Sports Training 17

18 Leg Raise with Opposing Arm Movement - Video 2007 Breakwater Sports Training 18

19 Both Legs to Table Position With spine neutral, feet on floor, raise both legs until shins are horizontal. Maintain balance. Lower slowly Breakwater Sports Training 19

20 Leg Raise from Table Position With spine neutral, feet on floor, raise both legs to table position. Slowly raise and lower alternate legs Breakwater Sports Training 20

21 Leg Raise from Table Position - Video 2007 Breakwater Sports Training 21

22 Crunch With spine neutral, arms overhead, bring arms in arc to hips, and crunch (cont.) 2007 Breakwater Sports Training 22

23 Crunch (cont.) Continue raising arms until you reach crunch position. Holding arms vertical, lower back one vertebra at a time onto the roller. Then lower arms to start position overhead Breakwater Sports Training 23

24 Crunch - Video 2007 Breakwater Sports Training 24

25 Sit-Up - Video Like the crunch, but full sit-up 2007 Breakwater Sports Training 25

26 Side Plank with Arm Extension Begin in side plank position, supported on elbow, upper arm resting on side. Bring upper arm in an arc to overhead position (see below), hold, and then return to side Breakwater Sports Training 26

27 Side Plank with Arm Extension - Video 2007 Breakwater Sports Training 27

28 Raised Side Plank with Arm Extension Start in raised side plank position. Sweep the straight upper arm in an arc from the side to over the head Breakwater Sports Training 28

29 Raised Side Plank with Arm Extension - Video 2007 Breakwater Sports Training 29

30 Leg Kicks Leg Raises Work back of legs and buttocks Provide stretching to the front of your thighs Gentle stretch to upper back and shoulder area 2007 Breakwater Sports Training 30

31 Side Kick - Video 2007 Breakwater Sports Training 31

32 Reverse Leg Raise Lie face down. Raise both legs slowly. (Thighs are off the mat.) Lower and repeat Breakwater Sports Training 32

33 Reverse Leg Raise - Video 2007 Breakwater Sports Training 33

34 Reverse Leg Raise Kick Apart Lie face down. Raise both legs slowly. Spread legs apart, close together, repeat 2007 Breakwater Sports Training 34

35 Reverse Leg Raise Kick Apart - Video 2007 Breakwater Sports Training 35

36 Reverse Leg Raise Hamstring Curl Face down, raise thighs off of mat. Then curl to vertical. Lower slowly and repeat 2007 Breakwater Sports Training 36

37 Reverse Leg Raise Flutter Kick Lie face down. Raise both legs slowly. Flutter kick 2007 Breakwater Sports Training 37

38 Reverse Leg Raise Flutter Kick - Video 2007 Breakwater Sports Training 38

39 Leg Pull Strengthen abs, lower back, upper body, legs, and arms Improves balance and stability 2007 Breakwater Sports Training 39

40 Leg Pull Back straight. Raise leg straight up. Alternate legs Breakwater Sports Training 40

41 Leg Pull - Video 2007 Breakwater Sports Training 41

42 Downward Facing Dog Back straight Breakwater Sports Training 42

43 Prayer 2007 Breakwater Sports Training 43

44 Swan Begin face down in pushup position. Push upper body upward slowly, leaving thighs on floor and arching back. Look up Breakwater Sports Training 44

45 Questions? Q. How many repetitions? A. Maybe two sets, repetitions. It actually depends. You want your body to experience a challenge on each of these exercises. Your body gets stronger, more flexible, or quicker by adapting to the challenges that it experiences. Q. How often? A. Three times a week. Or, break up the routine and do the roller exercises one day, mat exercises the next. Q. Should we be doing any other strength or flexibility training in addition to these exercises? A. Generally speaking, any routine that emphasizes core strength and flexibility (Pilates or Power Yoga, for example) will help. These do not have to be extensive routines our bodies can experience challenges very quickly! 2007 Breakwater Sports Training 45