Article was first published during the COVID-19 period.
We get that some of you might have increasing concerns about swimming, or rather, the lack thereof during this period. Whilst we can’t do anything about the current pool situation, there are other ways to help you along till pool time resumes. Here are some ideas.
Usage of resistance bands or stretch cords to work on swim specific strength and/or technique.
Mimic sculling drills in the same 3 positions, working to activate similar muscles required in the water.-Try to mix up the stroke styles for a more balanced conditioning, or even try double arm for an added challenge-Always keep on top of technique. Breakdown different parts of the swim stroke and slow down the motion if you need to. Keeping good form and technique will pay off when you eventually get back to swimming
Work on mobility and stability.
Swimming is predominantly a technique intensive sport that requires significant amount range and mobility to get through the water as efficiently as possible. Work on bulletproofing the body by stabilizing the core, mobilizing the thoracic spine, stabilizing the shoulder blades, and mobilizing the shoulder, ankles etc (we’re talking specifically about key aspects of swimming, but everything else in the kinetic chain applies too!)
Visualization is key.
Research has shown that just spending time visualizing yourself swim can have a positive impact on technique retention, or perhaps even correction. You can either do this passively by imagery or via active reinforcement in standing or in prone- i.e. dryland swimming motions.
While the most common way to use stretch cords is to stand bent over with the cords fixed slightly higher than standing head height. Some alternatives include fixing the cords overhead, lying on a bench, or a swiss ball (if you have one), or even standing on a single leg for an added challenge. Have fun whilst you’re at it, and if you need help with ideas let us know!
Article written by the Breakaway coaching team