In swimming, there are countless ways to improve your speed through the water. Proper technique in your streamlines underwater or in your body position while swimming is a great way to get faster with little effort. Let’s discuss three things you can do in training to improve your bodyline and make it easier to swim faster.
1.Tighten Your Core
In your strength training, focus on core strength and stability. In addition to regular exercises with repetitions, such as crunches or V-ups, you should challenge your core stability with static exercises such as planks. Planks and their variations (one-legged, side-planks, etc) will best replicate the body position you need in the water. Keep your abs tight, leg and glute muscles engaged, and pressure in the chest while doing this exercise.
2.Full Extension on the Streamline
When swimmers fatigue, the length of their bodyline diminishes. Think of it as if their posture in the water has started to sag. You can reinforce good habits by focusing on full extension off each wall in the hardest part of your workouts. You will carry more speed out of the turn simply by stretching your arms and taking advantage of the triple extension in your ankles, knees, and hips. In the weight room, triple extension exercises such as Olympic lifts and their variations can replicate this explosive motion.
To maintain a tight bodyline in the water, you’ll need sufficient leg strength to support your core. Without proper glute and leg muscle activation, your legs may sink and create drag behind you whenever your body is horizontal. You always want to be swimming “downhill” so to speak. This requires core strength to maintain pressure in your upper chest and leg strength to keep your hips and lower limbs elevated, thus creating a hydrodynamic bodyline with minimal drag. In the weight room, countless leg exercises can help. Try to add in a few exercises that emphasize muscle endurance, such as flutter kicks on land with your feet a few inches off the floor, or leg lifts while lying on your stomach to focus on the posterior chain.
Remember that your strength training in the weight room not only builds power and speed through your strokes, but it also can make your streamline and body position your secret weapon in any race. Focus on your bodyline with these tips to find more easy speed in your swimming!
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4. Better Balance on Land
The first step to better body position in the water is improving your core strength and overall balance on land. Greater stability in your core gives you increased control over the position of your body when it is horizontal in the water. You can develop this stability in a variety of ways, ranging from core exercises like planks to single-legged exercises that test your balance and control. When you develop good balance, you improve your proprioception, or awareness of your body in space. This becomes critical in the water because it helps you identify the angle of your bodyline and whether you are maintaining a hydrodynamic position from fingertips to toes.
5. Basic Drilling
Body position drills in the pool are valuable for reinforcing proper technique. Although coaches generally focus on them in the beginning of the season to solidify habits early on, swimmers can continue to integrate body position drills throughout the season whenever drilling is a part of one’s practice. If drilling sets are limited, swimmers should include some body position work into their warm ups at practice. To emphasize that “downhill” position (slight pressure on your chest, head neutral, hips elevated) start with basic drills that don’t include arm strokes or even rotation. Once you master the correct position of your head, neck, and core, then you can progress to more complicated drills.
. Form While Fatigued
To benefit in races from your dryland and drilling, you need to simulate the racing experience and practice maintaining excellent technique throughout. Your swimming doesn’t have to look pretty, per se, but you need to be disciplined about holding your body position in the water when your muscles begin to break down at the end of a race. For example, if it is fly technique you’re looking to improve, try doing 100’s with the first 50 fast free to tire you out and the last 50 butterfly to practice holding a downhill position. Everyone can have great body position on the first lap, but having the strength, control, and technique on the last 50 can be challenging.
Working on your technique does not have to be separate from working on your endurance and speed. Rather, learn to integrate technical work into every practice so you begin to create a habit of maintaining form when you are tired. Try a few of these body position tips to help you finish your races strong!
article source:- swimswam.com
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