CORE BODY STRENGTH EXERCISES

FOR SWIMMERS

Strength and Muscle Control in the shoulders, upper-back,

abdominal and hip regions is an essential component of
effective force application in competitive swimming.

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A General Guide to Strength Training for Age-Group Swimmers
[When to Start and What to Do?]

There is a misconception that young children (i.e. below the age of 12) can not benefit from appropriate land based strength programs. This
notion has been widely refuted by various research studies, worldwide. Provided the basic components of the program include flexibility,
range of motion, general body strength, and movement coordination, there is no lower age limit to training. Simple equipment; such as
jump-rope, rubber cords, hand-held weights, medicine ball, and Swiss-Ball (also called fitness ball); is commonly added to basic exercise
movements. Supervised sessions of 20-30 minutes, that are appropriate to the childs level of development, provide a valuable addition (note:
land-based work is never a complete substitution for water work) to the swimming program.
Prior to puberty, exercise sessions should progressively increase in intensity, frequency, and complexity. The development model used for
swimmers includes core strength and range of movement exercises in addition to the development of technical swimming skill. The overall
objective is an even development of all muscle groups used in swimming.
Many young swimmers will achieve these strength goals by participating in other sports programs (in addition to swim training) during the year.
Young swimmers, of similar age, will progress in their strength development at different rates.
Learning how to exercise is a major objective during the pre-maturation years. Insist upon an appropriate warm-up, correct exercise
technique, and integration of land-based exercises with the swimming program. Speed of movement in performing the various exercises can
be progressively increased once correct technique is maintained.
Body weight and simple resistance exercise are usually performed in sets (i.e. multiple repetitions) and then multiple sets are progressively
added. Land based exercises are used for muscle strength-endurance training. This complements the muscle endurance improvements that
result from swimming training alone.
The aim is to keep the exercise program simple, yet include enough variety to maintain interest and enthusiasm. Land-based exercise must fit
within the overall training demands of the swimming program.
When young swimmers are ready to handle more complex gym routines, they usually graduate to circuit training methods. In general,
resistance, rest and repetitions are used to manipulate the relative characteristics of the exercise program.
Advanced strength training programs feature more specialised exercises to suit the swimmers individual needs. However, all swimmers
should be assessed on a regular basis to determine their relative strength deficiencies and specific exercise requirements.
Strength training should always be integrated into the swimming program so that overall swimming performance is enhanced. A strong
swimmer who does not swim faster has not trained effectively in both pool and gym.

Core Body Strength Exercises for Swimmers

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ABDOMINAL CRUNCHES
1. start with head and feet off the floor

ABDOMINAL PIKE
1. starting position (full stretch)

SIT-UPS
1. starting position

2. work abdominal muscles

3. pull knees up

2. pull body up into pike position

2. keep feet flat on the floor

Core Body Strength Exercises for Swimmers

VARIATION WITH A TWIST

4. add a quarter twist of the trunk

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OPPOSITE ARM-LEG LIFTS PRONE
1. lift right arm & left leg (reverse arm/leg action)

KNEELING POSITION
1. start in kneeling position

3. add difficulty by balancing on the toes

ELBOW PRESS-UP AND HOLD

1. kneeling -- balanced on elbows

PUSH UPS
1. basic push-up starting position

2. keep trunk straight

Core Body Strength Exercises for Swimmers

2. lift right arm & left leg (reverse)

2. press up to toe-elbow balance (hold)

3. (with scapula pull inward)

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VARIATIONS ON THE PUSH-UP
1. arms extended forward

2. lower the trunk (hold)

1. start position

2. rotate bodyweight over left shoulder

3. bodyweight swings to the right

4. bodyweight over left shoulder (repeat)

1. split hand position (forward & back)

2. lower (hold) and push-up

Core Body Strength Exercises for Swimmers

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1. wide hand & foot position

STRAIGHT LEG LIFTS

1. start position

STREAMLINED BODY TWIST

1. start at full stretch

2. lower (hold) and push-up

2. lift legs (feet together)

2. twist hips (body straight)

3. roll

Core Body Strength Exercises for Swimmers

3. hold at 45 degrees

4. now reverse the roll !

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SQUATS
1. start position

JUMP-SQUAT-JUMP
1. start (bend knees)

2. lower weight (back straight)

2. jump (feet out)

3. land & lower

FORWARD LUNGE
1. full stretch

4. squat position

Core Body Strength Exercises for Swimmers

5. jump up

2. lower with one leg forward

6. feet together

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LEG CURL SINGLE AND DOUBLE
1. start position

ABDOMINAL CURL & HOLD

1. start position

2. pull one knee into trunk

3. same exercise (both legs pulled up)

2. curl trunk forward

VARIATION WITH A TWIST

1. start position
2. curl forward & twist

3. opposite side

Core Body Strength Exercises for Swimmers

3. hold lower and repeat

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TRICEPS DIPS
1. start position

3. foot position elevated

VARIATION ELEVATED FOOT POSITION

1. elevate foot placement
2. lower (hold) and push up

2. lower bodyweight

4. lower (hold) and push up

5. feet are now higher than hands 6. lower (hold) and push up

Core Body Strength Exercises for Swimmers

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SEATED HALF-TWIST MEDICINE BALL PASS
1. seated (back to back) twist & pass the ball

2. twist to opposite side to receive (continue)

VARIATION STANDING
4. standing position

FULL-TWIST STANDING MEDICINE BALL PASS

1. twist to the left
2. twist to the right

Core Body Strength Exercises for Swimmers

VARIATION KNEELING
3. kneeling position

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FORWARD HIP FLEX WITH MEDICINE BALL
1. start position
2. bend forward

HIP ROLL HOLDING MEDICINE BALL BETWEENE FEET

1. med-ball between feet
2. twist hip to the right
3. twist hips to the left

STRAIGHT LEG LIFT WITH MEDICINE BALL

1. start with med-ball between the feet
2. lift

3. hold (do not go to 90 degrees)

Core Body Strength Exercises for Swimmers

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TRUNK TWIST WITH MEDICINE BALL
1. start position
2. twist trunk left

3. twist trunk right

SEATED TWIST WITH MEDICINE BALL

1. start position

2. twist right

FORWARD SWING WITH MEDICINE BALL

1. start position
2. swing down

Core Body Strength Exercises for Swimmers

3. twist left

3. finish between legs

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SIT-UP WITH MEDICINE BALL
1. start with med-ball overhead

2. curl forward (hold med-ball out)

VARIATION SIT-UP WITH MEDICINE BALL THROW

1. start position
2. sit-up and throw med-ball to partner

SITTING PIKE WITH MEDICINE BALL

1. start with med-ball between feet (off the floor)

2. pull knees up to chest (repeat)

Core Body Strength Exercises for Swimmers

3. finish sit-up (repeat)

3. hold & receive med-ball from partner

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PLYOMETRIC REBOUND TOSS OF MEDICINE BALL FROM BENCH PRESS POSITION
1. start from bench-press position
2. drop med-ball over chest
3. rebound as catch is made

4. toss med-ball back to partner

VARIAITON FROM SHOULDER BALANCE ON THE SWISS BALL

1. rest shoulders on Swiss-Ball
2. catch and rebound

Core Body Strength Exercises for Swimmers

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SQUAT WITH MEDICINE BALL
1. start position
2. squat (holding med-ball)

STEP-UP WITH MEDICINE BALL

1. start position
2. step-up (holding med-ball)

VARIATION OVERHEAD AND FORWARD ARM POSITION

3. hold ball overhead
4. hold ball forward

3. complete step

Core Body Strength Exercises for Swimmers

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SHOULDER LIFTS WITH DUMBELLS
1. lift to the side

2. lift to shoulder height

3. alternate arms up (left)

DUMBELL CHEST EXPANSION SHOULDERS BALANCED ON SWISS BALL

1. start position
2. extend (elbows bent slightly)
3. full chest expansion

Core Body Strength Exercises for Swimmers

4. alternate arms up (right)

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DUMBELL SHOULDER PRESS SEATED ON BALL
1. balanced on Swiss-Ball
2. double-arm press up

VARIATIONS ONE ARM

3. single arm press up

TRICEPS EXTENSION BALANCED ON BALL

1. shoulders balanced
2. lift weight by straightening elbows

OPPOSITE LEG UP
4. balanced one foot up

SAME-SIDE LEG UP
5. added difficulty

BENCH PRESS MED BALL THROW BALANCED ON BALL

1. shoulders balanced
2. throw ball up (then catch)

Core Body Strength Exercises for Swimmers

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DUMBELL PULLOVER SHOULDERS BALANCED ON SWISS BALL
1. shoulders balanced (arms straight)
2. pull weight overhead

PULLOVER THROW OF MEDICINE BALL

1. hold med-ball behind head
2. pull overhead and throw

3. follow through

Core Body Strength Exercises for Swimmers

4. partner catches & returns ball

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VARIATION SHOULDERS BALANCED ON SWISS BALL
1. start position
2. pull overhead and throw

STANDING SIDE STRETCH WITH MEDICINE BALL

1. start position
2. stretch to the left

3. partner catches & returns ball

3. stretch to the right

Core Body Strength Exercises for Swimmers

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Credits
This training guide has been produced for educational purposes .
The commercial use is permitided with the express written
consent of the author.
Core strength exercises are demonstrated by Peter Hannent and Troy
Gardiner of the Arena Sports Centre (Western Australia).
Production, edit, and text are provided by Dr Ralph Richards. The
assistance of coach John Atkinson (Arena Swim Club) is acknowledged
and greatly appreciated. In addition, the author would like to thank the
KINGS Aquatic Education Centre (Victoria) for their support in the
production of this manual.
We are grateful to Michael F elps, who worked whit us on this guide

Core Body Strength Exercises for Swimmers