Good Core Strength is very beneficial for swimmers and their performance. Core training should be included in all swimming programmes to help swimmers get the best out of their training and become more efficient in the pool.
The Core Muscles are used in all four strokes, as well as holding streamline position off the turns and the start. Here are some reasons swimmers will benefit from having good Core Strength:
- A good Core stability allows swimmers to be able to hold the correct body positions while travelling through the water. Holding streamline after pushing off the wall or blocks is essential for travelling faster with less energy.
- Swimmers will create less drag through the water by being able to hold a good body position and swim faster with less energy. Without the Core muscles being able to control an efficient body position the arms and legs use up high amounts of energy trying to pull and kick through the water resistance.
- The connection between the Core and the other muscle groups used in swimming such as Arms, Back, Chest and Legs allows swimmers to generate more power while swimming, if the Core muscles are activated.
- Strong Core muscles help massively with injury prevention and over all body strength. A good Core stability helps support hip, back and shoulder strength especially while training and allows athletes to train at higher intensities and see improvements without injuries.
The Core can be trained at home and almost anywhere with simple exercises such as the plank, side plank, leg lowers and more! Even for just 10 minutes a day, any swimmer can fit in a bit of core training to help improve their performances in the pool.
Check out my demonstration of how you can use an Ab Roller effectively in a core strength exercise routine: