exercises

60 exercises to become better swimmers

By Dr. Andrea Bondanini

Work with different materials and exercises with general objectives

From the psychological, but also methodological point of view, it is very important that the coach does not always propose the same exercises in a repetitive manner, as if the athletes were machines; I also understand that obvious reasons for training make this difficult to implement

precept, but every now and then the coach should propose, alongside the classic works of arms and legs, new, different exercises that stimulate the enthusiasm and desire of swimmers, and at the same time help to perfect some athletic gestures or enhance them.

Obviously the same is true for those who swim alone, so as not to get bored and improve, they can use these useful and important exercises whenever they want.

To this end, I illustrate below some exercises managers of this type:

1) Swim to the back with a plastic cup resting on the forehead; you must be careful not to spill the water in the glass. This exercise is very important for setting up a backstroke with a firm head.

2) We position ourselves in pairs, one at 5 meters and one ready to go off the edge. At the start given by the coach both athletes start at the same time arriving at the maximum speed up to 25m. The athlete who starts in front from a standstill will have to be slightly faster than the companion behind, who will have to swim in the wake, but also with the waves of the one who precedes him. We start in groups of two couples, the second part 3 sec. after the first couple.

3) Turn from the "T", that is the black strip on the bottom close to the starting blocks and parallel to them: we position ourselves exactly above the T and at the start we start immediately without doing any strokes, but doing the turn directly, going very far strong, on the back, and trying to get as far as possible in the underwater phase; no further strokes are necessary.

4) The following work of resistance and strengthening is particularly effective if carried out correctly: it consists of repetitions of 50 meters (minimum 6 X 50), in which once finished every 50, tractions are performed by pulling up with arms from the wall, without using the legs; at least 10 repetitions.

5) It positions us on the block and after a strong momentum, when stopped, we jump trying to touch the flags; this is a good leg-strengthening exercise for the starting dive. If the floor is not too slippery it is possible to propose the exercise also with a run-up, this time however trying to touch the flags by diving head first.

6) Position yourself on the pool edge, on the long side, and with a leap overcome the first lane.

7) Always to strengthen the legs it is possible to organize small races in water, which must be about 1.25m high.

8) Time relays: divide the group into small relay races of up to 4-6 members each, which start at the start and continue cyclically for 5- 10 min. If there are particularly strong elements in the team it is possible to propose relays not too strong, 4X 50 m. and make her compete against the athlete who will do a 200 in a row.

9) Water polo match; sometimes it is possible to leave an hour of training for a water polo match, perhaps the last day before Christmas or Easter, or at the beginning of the year. It will serve to aggregate the team, distract it, and of course to train, as for a swimmer it may not seem like it, but a water polo match is very tiring!

10) Pairs: take shots of 15-25 m. starting side by side; the goal is to stay close together and not lose your partner.

11) To perform alternately the series during some jobs, with head held high. For example during 15x100 m. do a 50 in a 100 every 5 heads high.

12) Swimming with fins: generally used to strengthen the legs; the fins can also be used whenever there is a need for additional leg support to facilitate the execution of some technical exercises.

13) To improve agility: do 6 or 7 quick strokes, and without stopping, perform an upside down forward and, always following and quickly continue the swim.

14) Same exercise, but upside down back.

15) On the back, perform a complete armful with one arm, then the other, then one with a double back.

16) Only in pools with a high edge and not overflow: Hands on the edge, at the top, pull up until the complete distension of the upper limbs. Perform three or four sets of 15 repetitions or time.

17) To improve lung capacity: place a diving board on the bottom of the pool at a distance of 18 m onwards: the athletes must arrive in apnea and write something on it before re-emerging. At the end, you take out the slate and the one who wrote the longest sentence wins.

18) Backstroke, with the fins on your feet and a medicine ball in your hand, swim with your legs and make dribbles at the top with the ball.

19) Team relay: it is an effective tool to have fun and at the same time make the whole team work to the maximum. Remember to form balanced relay teams and to encourage you to give your best to make your team win; it is possible to offer prizes for the winning relay. If during a race a relay should be too unbalanced the coach will be able to change some elements from other relays to rebalance them even during the execution itself.

20) In high water where nobody touches: move your legs in a vertical position for up to 15 seconds, keeping your head at least out of the water. The arms must stay out of the water. If they are held upright, it becomes more difficult.