During these challenging times we felt as a club that it would be in your best interests to be provided with some extra guidance so that you can continue your swimming development over the next few weeks. Throughout these pages there is information on land conditioning that can be done in the confines of your own home, along with some Yoga (very beneficial!).
There will be help on hand to those that wish to undertake any running during this time by Coach James, as he knows some good local runs that may be of interest. Please email him for further information.
Download from this link the Fundamental Movement document. This document includes numerous progressions within exercises so can be facilitated by all squads.
The video encompasses progressions again so that all squads are able to complete exercises.
Why it’s Important
Incorporating an element of dryland training into your workout routine is important for three main reasons:
Prevent Injury – corrects for muscle imbalances and weak core strength.
Increases Stroke Rate – allows you to take more strokes in less time with more power.
Improves Distance Per Stroke – more power application per stroke allows you to swim further with less effort.
The goal of any dryland program for swimmers is to become stronger and more explosive in the water while decreasing your risk of injury.
Focus on core stability and muscle engagement first.
If it hurts, stop!
Modify for mobility.
Below is the Senior Nationals ‘almost’ daily core routine. Feel free to give it a go!
3x30sec Super-man Swims
3x30sec L-Side Plank
3x30sec R-Side Plank
5×20 Woodchops (build up weight each set)
3×20 Russian Twists
3×10 Turkish get ups + Slam (med ball)
3×10 Med ball roll outs
Those swimmers who are currently on their own individual Strength + Conditioning programmes are encouraged to continue with these as normal.
A perfect way to help relieve some stress as well as aid your swimming development whilst out of the water is to perform some Yoga exercises. There is a link in this section to some free, swimming specific yoga workouts. Again, all abilities and all ages (even parents!!) will be able to get involved and channel their inner self.
A few reasons on how Yoga will benefit you these next few weeks are below:
Flexibility is one of the most common reasons yoga is beneficial. Yoga helps increase range of motion, but the quest for greater flexibility isn’t always a productive one.
Therefore mobility rather than flexibility should be the focus.
INCREASED RANGE OF MOTION + STABILITY = MOBILITY
Strength is important to increase the ability to generate force, support technical development and also reduce the risk of injury.
To move through the water effectively you need to have strength in different areas of your body as well as a strong connection throughout.
Developing greater body awareness helps us move more effectively and efficiently.
Yoga help the connection to the present moment through movement and breath. The connection between the two gives you an opportunity to listen to the body with greater clarity.
WORKING WITH THE BREATH
As you all know, and are probably fed up of us telling you, Swimming is one of the only sports where you cannot breathe whenever you want.
You can work more efficiently with your breath by creating an awareness of your breathing patterns and then manipulating that pattern. Through this process you learn greater breath control.
For swimmers to adapt to the stresses of training recovery is essential. This is an effective modality to enhance and aid the recovery process.
There are four main ways that a yoga practice for swimmers allows for this to occur:
Activates the Parasympathetic Nervous System
Releases Muscle Tension
This is going to be extremely beneficial to all, especially those who are stepping up there training routine in order to maintain their fitness.
Imbalances in the body can create vulnerability to injury. Although these are unique for each individual there are some imbalances that are commonly seen in swimmers; such as knees and shoulders.
Yoga can help create a better balance in the body. Enabling this balance is an important part of injury prevention. By focusing on developing specific strength, mobility, body awareness as well as enhancing recovery it enables you to support joints that may be vulnerable to injury and rebalance the body.
THE MENTAL GAME
Developing strong mental skills is an important part of achieving success in swimming. Even though this is an accepted fact many don’t take the time to focus on them.
Yoga is a practical way to develop a number of those including:
As you will all be aware stretching is one of the most important recovery aids after and sometimes during, a session. There are a number of stretches that you will all know and will be your ‘go to’ stretch for each muscle.
To aid your stretching during these next few weeks, please refer to the attached document from British Swimming. This document has been used for the GB athletes for just under 10 years now. Please take every piece of information you can from this, as this kind of documentation doesn’t come around very often.
Guess what? You can now stretch in the shower!
In addition to the above, our very own Ian Smith has some video tutorials on stretching to give you the visual effect
Each of the following videos are designed to help you visualise the correct technique that we are looking to replicate when we get back in the water. It is all information that you have been given on deck, but it is a way for you to view it at your leisure.
and Head Coach John’s personal favourite:
Alongside the above videos Coach Sarah has been kind enough to offer some Science of the Body sheets to further enhance your swimming education as well as your academic education. These sheets will be distributed via email over the coming days.
FREE, BIONDI, SSS, DPS, EASY, HARD, RACE, REST Now, see if you can work out what the remaining letters spell:
As your coaching team, we would like to thank you for being a fantastic group of swimmers and for being so patient through this time. Just because we aren’t there coaching on the side doesn’t mean we won’t be working hard to ensure that when we start back we can all hit the ground running and make up for lost time.
We are only an email away should you need anything at all over the next few weeks.
Head coach John and fellow coaches James, Janet, Tom, Sarah and Steph can’t wait to be back on deck putting you through your paces once again!