Swimming Trainer  

by Pool Builders on 11-15-2014 in Articles

With summer fully swing and temperatures rising, several folks address the pool as a cool thanks to get some cardiopulmonary exercise while not all the sweat. however before you dive in and begin enumeration laps, bear in mind that simply because swimming does not involve any impact on the joints, that does not mean that joint flexibility is not vital.

Swimming performance will be greatly improved if you train for the flexibleness required to rid your favorite stroke.

The best swimmers incorporate flexibility coaching into their regime for 2 main reasons. First, as muscles square measure stretched, the individual fibers lengthen. a extended muscle cell will produce additional force once it contracts. therefore flexibility coaching helps to extend the muscle's ability to drag you through the water.

Second, the less turbulence you produce as you progress through the water, the quicker you'll go. one in all the largest causes of turbulence is moving your body from aspect to aspect as you swim. Flexibility coaching can increase the vary of motion of your joints, that permits you to maneuver the joint rather than your whole body.

This creates a additional fluid motion within the water and fewer turbulence. Allysa Lutz, a body swimmer and multiple triathlon winner, believes that flexibility will create the distinction between somebody swimming swimmingly and expeditiously, and somebody splashing and creating additional waves than progress.

A complete stretching program can embrace the subsequent components:

Proper warm-up: Muscles and tendons stretch easier and stretch farther once they square measure warm up. consider your muscles and tendons as items of gum; once gum is cold and you are trying to bend it, it breaks in [*fr1], however if it's heat, it simply bends and stretches. therefore before you begin stretching, play within the water, moving all of your muscles, get your pulse up to a small degree by swimming some simple laps at a simple pace.
Stretch all the muscles you'll use: we tend to tend to suppose that {we will|we'll|we square measure going to} solely be victimisation our shoulders and glutes/quads throughout swimming as a result of those are the muscles that sometimes get sore when an honest swim exertion. In truth, you utilize nearly each muscle in your body! looking on that stroke you swim (freestyle, breast-stroke, back-stroke, or butterfly), you'll use some muscles over others, however they ought to all be stretched.
Length of stretch: It's real simple to rush through our stretching program to urge to the fun a part of the workout; then again we tend to surprise why we do not get additional versatile. every stretch ought to be command for fifteen - thirty seconds to extend flexibility. A shorter stretch could want masses, however it is not. this can be one case wherever additional is best. analysis has shown that fifteen - thirty seconds of stretching can increase flexibility, and holding stretches up to two minutes is even higher. therefore take some further minutes, and hold those stretches to a small degree longer.
Stretching repetitions: after you strength train, you are doing over one repetition of Associate in Nursing exercise, therefore why not do over one repetition of a stretch? when holding a stretch for a minimum of fifteen - thirty seconds, release it, relax an instant, and stretch it once more. you'll notice that the second and third stretches go lots farther and create the muscle feel relaxed.
Intensity of stretch: Stretching shouldn't hurt. If it does, you're stretching too so much. you ought to be ready to feel a stretch as a small pull on the muscle and connective tissue. Hold that position till you now not feel the stretch, then pull to a small degree additional till you're feeling the strain once more. If you're feeling any pain in the least, STOP, you're stretching too so much.

The Program

There square measure several attainable stretches you'll do to arrange for a tough swim; the subsequent stretches can target all the main muscles you'll use throughout any swim stroke. If you follow every of those stretches, holding all for thirty seconds, and finishing three repetitions of every, this program ought to take you regarding fifteen total minutes to finish.

For such atiny low quantity of your time, you'll see improvement in your swimming power, speed, and in fact flexibility rather quickly.

Shins and quad

Probably the foremost unnoted stretch in swimming is that the shins. the whole time you're swimming, your foot is plantarflexed (toe pointed). The additional pointed your foot is, the sleeker your leg becomes, which suggests less sweep the water, and additional power from the kick. The limiting issue is that the flexibility of the anterior skeletal muscle within the shin.

Stand next to a wall for support, grasp your foot round the finish of your toes as shown in Figure one, and pull your leg up behind you, keeping your body upright. you ought to feel this stretch through the foot and on the front of the shin.

This stretch is slightly completely different than the quad stretch shown in Figure two, wherever you grasp your shin rather than your toes. Here you'll feel the stretch from the hep the knee on the front of your leg.


The hamstrings assist the glutes throughout the upward elevate of the leg (which is wherever most of your propulsion comes from). To stretch the hamstrings, sit on the ground with one leg extended straight out and therefore the different bent and relaxed (see Figure 3). Lean forward and reach dead set try to bit the toes on the extended leg.

Use your different hand to carry your knee down and straight. If you bend the leg, you'll not get an honest stretch on the hamstring. If you cannot reach your toes nevertheless, that's OK. Stretch as so much as you'll and continuously try and reach your toes. Repeat this stretch with the opposite leg.

Hip Adductors

The hip adductors facilitate pull your legs back toward your body, and square measure prime power suppliers throughout the breaststroke. If you've got ever felt a "groin pull," these square measure the muscles that square measure typically tight.

Sit on the ground with rock bottom of your feet along as shown in Figure four. Hold your ankles and use your elbows to push your knees down toward the ground.

Latisimus Dorsi and Back

The muscles of the rear give the bulk of the facility required throughout most swim strokes. These muscles square measure those you utilize to drag yourself through the water. to get sensible power, the rear muscles should be ready to move tho' their full vary of motion with ease. The higher back and latissimus muscles will be stretched as shown in Figure five.

Stand on the higher rung of the pool ladder or on the sting of the pool (be careful: slippery once wet), grasp each side of the ladder rails, and tip, dropping your head below your arms. As you relax your back muscles, let the load of your body pull on your arms. this can turn out a stretch that's felt through the length of your arms, down the rear of your shoulders, and on the edges of your body (latissimus dorsi muscles).

Chest and Shoulders

The chest and shoulder muscles give power throughout the pull part of most swim strokes, however they additionally facilitate with the recovery movement, or the portion of the stroke after you reach out earlier than you for successive stroke. The chest and shoulder muscles square measure stretched by standing on a lower rung of the pool ladder, facing the water, whereas holding onto the rails together with your arms behind you, hands facing out (Figure 6).

Bend you knees and let the load of your body stretch the chest and shoulder muscles. you'll feel this across the highest of your chest, through the shoulder and down your striated muscle. If you expertise pain in your shoulder, a variation on this stretch is to stay the elbows bent at a forty five degree angle throughout the stretch.


The striated muscle muscle is active throughout swimming once it contracts to increase your arm come in front of you to start a stroke, and because it contracts to assist extend your arm underwater to propel you forward.

Stretch the striated muscle by reaching over your head, Associate in Nursingd down your back such as you have an itch you cannot reach. Grasp the elbow of the arm you're stretching with the opposite hand and pull to supply a deeper stretch.

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