PART 2/2: ANATOMY & SPECIFIC DRYLAND EXERCISESSWIMMING STROKES – LOWER BODY
By Zied Abbes
This article is for you to develop your lower body muscles:
1. Important to balance your stroke mechanics and contribute to a tight streamline
2. Have a powerful and efficient kick
3. Key to driving your body off the starting blocks and turn walls
1. Primary Muscle: Erector spinae + Gluteus maximus, rectus femoris, biceps femoris (Secondary muscles) + semitendinosus, semimembranosusà
- Strengthen the muscles that contribute to the undulating body movements.
- important in extending the hips when performing starts and when transitioning into a streamlined position off each turn wall
- important in extending the hips during the propulsive portion of the breaststroke kick
1. Primary Muscles: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius à
- Increasing the strength of the knee extensors transfers to improved force generation and endurance when kicking
- Mainstay exercise for enhancing a swimmer's start.
- Address muscle imbalances that may exist between the legs (Single Leg Squat)
1. Primary Muscle: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, psoas major, gluteus maximus, gluteus medius
1. Primary Muscle: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius
1. Primary Muscles Tensor fasciae latae, gluteus medius, gluteus minimus à
- internal rotation of the hips, a movement that is primarily seen in swimming during the recovery phase of the breaststroke kick as the heels are brought toward the buttocks.
- Useful for teaching balance and postural control, especially for younger swimmers.
- Help increase the forces generated during the propulsive phase of the breaststroke kick.
- Improving balance and linking movements between the upper and lower extremities.
1. Primary Muscle: Adductor magnus, adductor longus, adductor brevis, pectineus, gracilis
- increase the strength and stamina of the kick.
1. Primary Muscle: Tibialis anterior and tibialis posterior (invertors); fibularis longus and fibularis brevis (evertors
- Stabilizers of the ankle joint.
- Provide support to the ankle during flutter and fly kicking
Improve your speed with the open turns performed during butterfly and breaststroke. Jumping into a tight streamlined position will transfer to improved streamlining off the turn walls for all strokes. :
BOX JUMP: Developing speed and strength in the lower extremities to improve your ability to explode off the starting blocks and turn walls
- Helps swimmers, particularly backstrokers, develop confidence and strength when initiating their stroke.
- Strengthening the core musculature while at the same time enhancing the linkage between the upper extremity and lower extremity
- improve their strength during starts and turns.
Swimming Anatomy by Ian Mcleod-2010