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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



Exercises:



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)

Exercises:


1. Primary Muscle: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, psoas major, gluteus maximus, gluteus medius


Exercises:


1. Primary Muscle: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius


Exercises:



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.


Exercises:



1. Primary Muscle: Adductor magnus, adductor longus, adductor brevis, pectineus, gracilis

- increase the strength and stamina of the kick.


Exercises:




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

Exercises:




WHOLE-BODY TRAINING


BURPEE:

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


OVERHEAD REACH:

- 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.



Reference:

Swimming Anatomy by Ian Mcleod-2010

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