Swimming is one of the few sports where getting bigger and stronger doesn't necessarily equate to swimming faster. Frontal drag forces are so affected by girth and size that they can offset the additional power gains. To swim fast one needs to develop swim-specific strength for the correct technique. And one must have great flexibility in ankles,shoulders, hips and lower back.
Yes. We start our swimmers doing dryland at age 7 or 8 years of age and gradually make them more difficult as they get older. We do our dryland/stretching daily and strength training 3 x per week. Start with low reps and build up.
+theraceclub but that's yoga you talk about. we talk here about exercise wihout connecting it with any religion. please respect that and don't say that yoga was formed and shaped outside of hinduism. respect
+mykimikimiky You have no idea what your talking about when it comes to Yoga, I am a yoga teacher and yoga was around long before hindus started taking it in to there philosophy of a healthy mind and body. Do some research. And the point here is what is good for swimmers, and these moves whatever you call it helps very much. I am a swimmer and yoga teacher and for me these two things really benefit each other, and it´s keeps me super fit and happy, and I don´t even have to spend hours in and out lifting weights. So for anyone who is up for it, trust me on this, it´s a great combo in so many ways.
Wow. I mixed some of these into my workout today. Very effective. I had never seen a back push up before. It gets some very hard to work muscles. I could only do 5 and I felt like my lower back was going to snap. I'll take that one slow until my body is worked up to it. Thank you for posting this.
Actually, there is a constant but small movement in the spine during freestyle and backstroke (and a much larger one in fly and breast) requiring core strength...not just for the rotation. In other words swimming effectively requires a small crunch movement all of the time.
There is strong evidence that shows that stretching is more effective after your muscles have warmed up or a workout. On the flip side, if you stretch or do dryland before swimming your doing yourself a great service as well. Either way you can't lose. These exercises and check out our "Secret Tip - Dynamic, Static and Proprioceptive Stretching" video... both are a great routine to get into everyday.
+Juan Jimenez Guerrero the hand paddles help build some muscle... but if you use them too much you can injure yourself.... the help as well to define the hand and arm position and exit motion... but try to keep it easy, dont abuse with them... i really dont use them, i dont like them
The answer is controversial. However, if you are stretching to prevent injury, better before practice. If you are stretching to increase range of motion, probably better afterward. Either way, stretch. Swimming is a sport of millimeters and degrees when it comes to flexibility and position.
Start by keeping your shoulders on the ground and work your hips up in the air, interlace your hands by your hips and slide shoulders underneath you. It takes time to develop the strength to do what Sabir is doing here... full expression... be patient... don't rush into it... check Yoga tutorials online.
This is a very helpful video. My daughter is 10 years old, and just started swimming "competitively" nine months ago. She is kind of "thick" around her middle (not fat), and her core strength seems to be weak. Are these exercises appropriate for her age? If so, are there any modifications? How often are these recommended (daily? every other day?), and how many reps for each? Thanks for the great video!
Great videos ;) I am sure you have heard it a million times by now on your Core Strengthening ( Excercises ) is spelled incorrectly ( correctly is Exercises ) and is easily fixed with the editing features. Please do not take this as elevating myself as we have all made in grammar and spelling I am sure. I in fact have had to do this in my videos as well... and I am usually the one who catches it within hours or days of posting. Keep up all the great videos
I have a double-joint elbow, like Phelps. I am a very flexible guy! I can do an underwater butterfly kicking for 25m without breathing., but I don't know how to use my hip to swim my butterfly? How can I solve this problem? Plz help me? Moreover your videos are very helpful! I love them!
Thank you for this video! Just started pool work partly to reinvigorate my home workouts and for my son who has really taken to swimming over the summer! I will use these core strengtheners; thanks! Question ~ we saw some "hand paddles" (sp?) that one slips onto their palms for swimming; do you recommend these as a helpful training aid?
Doing sit up, leg lifts, or any type of core exercise, is it better to have your hands under your buns, or put your hands under you head in a streamline?
Yes. We recommend these exercises for all of our young Race Club campers. When a medicine ball is involved, we sometimes eliminate the ball and do a similar exercise without it, depending on the age and size of the swimmer.
Are there more exercises that don't include arching your back??? I had scoliosis and had surgery to fix it do I can't arch my back at all anymore because of the metal rods that are drilled into my spine...
Abigail Clay Yes, of course. We are not medical doctors so cannot recommend any medical advice, but we advocate correct technique and safety first! Check out our yoga videos too and make modifications to exercises to suit your needs.
there are many great ab exercises, but we like the ab wheel because it strengthens the core and the deltoid muscles of the shoulder at the same time...both important for swimming.
Perhaps, but there are plenty of core exercises that don't hurt your back. Check out our subscription Lane 3 to find tons of dryland for swimmers. www.theraceclub.com
That advice is wrong. Weights increase your muscle mass, which is not what a swimmer wants to accomplish. That's why you can't just teach a football player a swimming technique, and expect him to do anything other than make a fool of himself. A swimmer needs to tone specific muscle sets, and it is best accomplished through repetition and cardio, with minor implementation of weight training. But like this video proves, anything can be accomplished without equipment.
weights dont necessarily increase muscle mass,you can increase strength via coordination without increasing size.Also all elite sprint swimmers have very large upper body size due to power requirements ,that size (and resistance it creates)is counteracted by the increased force they can produce.On the short races,you need size to create power .There is no such phenomena as toning a muscle for performance,you need to educate yourself before posting.
+theAbeElement he was dying durind the entire work out hahahaha. i felt identified with him ... scissor kicks are beast work out.. he doesnt move his legs too much though
Swimming is one of the few sports where getting bigger and stronger doesn't necessarily equate to swimming faster. Frontal drag forces are so affected by girth and size that they can offset the additional power gains. To swim fast one needs to develop swim-specific strength for the correct technique. And one must have great flexibility in ankles,shoulders, hips and lower back.
its really cool that a swimmer like gary hall sr is making videos like this
Thanks Coach. Reliable advice is far and few on TH-cam.
Thanks! Catch many more videos on our subscription at www.theraceclub.com.
Yes. We start our swimmers doing dryland at age 7 or 8 years of age and gradually make them more difficult as they get older. We do our dryland/stretching daily and strength training 3 x per week. Start with low reps and build up.
if I started with you I'd be a god by now...
Yoga is great for swimmers. Back pushups are not easy to do but very beneficial...particularly for breaststroke.
Very easy for me
just go lift weights!!!!
+theraceclub
but that's yoga you talk about. we talk here about exercise wihout connecting it with any religion. please respect that and don't say that yoga was formed and shaped outside of hinduism.
respect
+mykimikimiky You have no idea what your talking about when it comes to Yoga, I am a yoga teacher and yoga was around long before hindus started taking it in to there philosophy of a healthy mind and body.
Do some research. And the point here is what is good for swimmers, and these moves whatever you call it helps very much.
I am a swimmer and yoga teacher and for me these two things really benefit each other, and it´s keeps me super fit and happy, and I don´t even have to spend hours in and out lifting weights. So for anyone who is up for it, trust me on this, it´s a great combo in so many ways.
Wow. I mixed some of these into my workout today. Very effective. I had never seen a back push up before. It gets some very hard to work muscles. I could only do 5 and I felt like my lower back was going to snap. I'll take that one slow until my body is worked up to it. Thank you for posting this.
Actually, there is a constant but small movement in the spine during freestyle and backstroke (and a much larger one in fly and breast) requiring core strength...not just for the rotation. In other words swimming effectively requires a small crunch movement all of the time.
🔝🔝🔝
Saved this awesome video. Need to keep referencing it!
Glad it was helpful!
There is strong evidence that shows that stretching is more effective after your muscles have warmed up or a workout. On the flip side, if you stretch or do dryland before swimming your doing yourself a great service as well. Either way you can't lose. These exercises and check out our "Secret Tip - Dynamic, Static and Proprioceptive Stretching" video... both are a great routine to get into everyday.
One minute on, 30 seconds rest. Repeat 3 times for all stations
+Juan Jimenez Guerrero the hand paddles help build some muscle... but if you use them too much you can injure yourself.... the help as well to define the hand and arm position and exit motion... but try to keep it easy, dont abuse with them... i really dont use them, i dont like them
theraceclub I have a question. Every professional swimmers has a core training in every day? How many times do that for a weeks?
Nice sequence of core exercises...back push ups could be a bit tricky for most of swimmers but worthwhile to give it a try!
Usually about one minute of intense exercise for each one. You can repeat them to strengthen weaker areas.
Gary Sr.
I'm from Indonesia
I'm so happy for your tutorial..
Thanks...
Glad you like it!
The answer is controversial. However, if you are stretching to prevent injury, better before practice. If you are stretching to increase range of motion, probably better afterward. Either way, stretch. Swimming is a sport of millimeters and degrees when it comes to flexibility and position.
I´ll practice those exercises! thankyou!
i like the video, its a good guide and its also suitable for people who are not swimmers as well.. thumbs up
+textera147 Thank you!
excellent job greetings from Mexico
Thank you very much!
You guys are helping me so much. Thank you!
Glad we could help Johnny!
Thank you...but couldn't do it without my son, Richard, who does all of the good work.
seeking for this for a very long time thanks
You bet!
Start by keeping your shoulders on the ground and work your hips up in the air, interlace your hands by your hips and slide shoulders underneath you. It takes time to develop the strength to do what Sabir is doing here... full expression... be patient... don't rush into it... check Yoga tutorials online.
Thank you for this!
Our pleasure. Strong core is essential to fast swimming.
Great vid - is there a recommended reps/sets/frequency of these exercises?
Thanks
2:56 that way I always walk down the stairs in the morning.
That is pretty amazing!
This is a very helpful video. My daughter is 10 years old, and just started swimming "competitively" nine months ago. She is kind of "thick" around her middle (not fat), and her core strength seems to be weak. Are these exercises appropriate for her age? If so, are there any modifications? How often are these recommended (daily? every other day?), and how many reps for each? Thanks for the great video!
I actually saved this...really useful. Thank you.
you are welcome!
This the best training ever
Perfectttttt exercises . Thanks
You are welcome!
Good exercise thanks
You are welcome!
really this is awesome exercises.... 👌👌👌
Sabir shows some great dryland exercises here.
+theraceclub yup..... i see.👦
Very good !
Thank you!
One of the best core workout!
really it is great tips. i'll definitely try.
Thanks. We will do these too.
Very helpful, Thanks
Our pleasure!
great vid. . .
very good
great stuff! Thanks.
Great videos ;) I am sure you have heard it a million times by now on your Core Strengthening ( Excercises ) is spelled incorrectly ( correctly is Exercises ) and is easily fixed with the editing features. Please do not take this as elevating myself as we have all made in grammar and spelling I am sure. I in fact have had to do this in my videos as well... and I am usually the one who catches it within hours or days of posting.
Keep up all the great videos
Thank you!
Thanks!
Thanks for posting! How often per week would you recommend this exercise?
***** We recommend two days of dryland per week and some stretching every day!
Luv it more please
Always! Join Lane 2 or 3 for MANY more great videos on swimming fast.
Does holding streamline or just having your hand out from under you affect your core muscles more?
Nice eye candy for this video.. ;D I'm one happy camper
I have a double-joint elbow, like Phelps. I am a very flexible guy! I can do an underwater butterfly kicking for 25m without breathing., but I don't know how to use my hip to swim my butterfly? How can I solve this problem? Plz help me? Moreover your videos are very helpful! I love them!
2:44 great position, amazig body. Many elements from yoga
Yes!
Thank you for this video! Just started pool work partly to reinvigorate my home workouts and for my son who has really taken to swimming over the summer!
I will use these core strengtheners; thanks!
Question ~ we saw some "hand paddles" (sp?) that one slips onto their palms for swimming; do you recommend these as a helpful training aid?
thecrowrains a
You are welcome!
thanks bc this will help me a lot
Great!!
Good job
Thanks!
You are welcome!
What a body!
Glad to hear. How many?
wow this going to help me with swimming
Great! Glad to help.
I am not sure about that! I tried some of them in the water and I sank instantly, probably due to my poor technique !
it seems like the weather is always nice at the raceclub
How often shall I do these exercises for professional swimming? on daily basis or trice a week on the same day as strength training?
Before or after swimming session please?! I mean when to do those exercises
Before!
When should i do it, after swimming or before?
looking for this for a very long time thanks for sharing,
just quick question how long each exercise have to be to build the right muscles ?
Aminlv Ususally we do each exercise for approximately one minute, then move on to the next.
in 1:28, can we do that without holding the head? I think the posture might lead to unintentional stressing of neck, which will cause injury to spine.
Perhaps...but the important stress here is on the abdominal muscles.
Yes.. the idea is to work the core here.
the back push up is the shit! great exercise!
Doing sit up, leg lifts, or any type of core exercise, is it better to have your hands under your buns, or put your hands under you head in a streamline?
I am curious as to whether or not your thighs should touch the floor when using the wheel of happiness(ab wheel)?
by the way just saying as a dancer the "back push ups" are call bridges or back bends
Thanks! We will remember that.
Just wondering if one should do these on swim days or off days?
Two strength training sessions per week is minimum.
Will doing these exercises stunt my growth? I'm sixteen and i want to reach my maximum height. Thanks!
Is this exercise totally help us to swim faster?
Yes...these exercises are designed for swimmers.
Are any of these core exercises ok for 9 year old? Thank you!
As long as they're using correct form. All of these exercises use your own body strength with the exception of 1. It's fine.
Yes. We recommend these exercises for all of our young Race Club campers. When a medicine ball is involved, we sometimes eliminate the ball and do a similar exercise without it, depending on the age and size of the swimmer.
1.23rd second movement injuries neck region. Hands should be kept temporal. the neck should not be
Not sure I understand your question.
Are there more exercises that don't include arching your back??? I had scoliosis and had surgery to fix it do I can't arch my back at all anymore because of the metal rods that are drilled into my spine...
Abigail Clay Yes, of course. We are not medical doctors so cannot recommend any medical advice, but we advocate correct technique and safety first! Check out our yoga videos too and make modifications to exercises to suit your needs.
Takes strength and flexibility to do this one.
got a question.....why I blend too much when I do butterfly? my back just goes too blended sometimes and it kinda hurts....
Don't arch your back too much on fly. Try to keep your shoulders low to the water when you breathe.
theraceclub thanks man I´ll be looking foward to improve my technique
what if i dont have an ab wheel? can i do any similar exercise without wheel?
there are many great ab exercises, but we like the ab wheel because it strengthens the core and the deltoid muscles of the shoulder at the same time...both important for swimming.
You can order one here on line shop.theraceclub.com/store/ab-wheel.html
+theraceclub thank you, i ll get one
the last one is just crazy hard
matches the speedo?
❤❤❤
👍👍
wait...does doing crunches would stunt my growth?
what ??
only if you don't do it with proper Form...you don't need to get down with the shoulders
No, doing crunches will not stunt growth.
굿
Nice legs
Vou fica sarada
Sit-ups bad for back?
Perhaps, but there are plenty of core exercises that don't hurt your back. Check out our subscription Lane 3 to find tons of dryland for swimmers. www.theraceclub.com
How to swim faster?
Get urself a boat
If ur are still alive after 4 years, bro
Андрей Иванов stop being mean dude
Minh Duc Le I would recommend improving technique in weak strokes and doing these core exercises
that guy is hot
exactly.
How I get 33:50 butterfly? [I'm 11 years old and I have now 36:47]
Work on your kick!
Ur back
my 50 butterfly is 34
Have ye guys heard about our new foam rolling device BackBaller! Now available www.backballer.com
Ideal for Tri Athletes. #foamrollingevolved
That advice is wrong. Weights increase your muscle mass, which is not what a swimmer wants to accomplish. That's why you can't just teach a football player a swimming technique, and expect him to do anything other than make a fool of himself.
A swimmer needs to tone specific muscle sets, and it is best accomplished through repetition and cardio, with minor implementation of weight training. But like this video proves, anything can be accomplished without equipment.
Not bad
Why do you recommend so many crunching and sit up style movements when swimming is all about rotation and core stabilisation???
quality6pack sit ups and crunches help strengthen your core you can feel that when you are doing them correctly.
Does it seem like swimmers have longer torsos than most people?
Some do....like Phelps.
this should be how to get six packs lol
Indeed!
its yoga
...Those back pushups. lol
great tips, horrible font chosen. Thanks.
I have a
all of them... :D
GENESIS 12:3 And I will bless those who bless you, And the one who curses you I will curse. And in you all the families of the earth will be blessed."
HUH?
huh???
Wrong video dude.....not an ideal spot to spread the gospel
weights dont necessarily increase muscle mass,you can increase strength via coordination without increasing size.Also all elite sprint swimmers have very large upper body size due to power requirements ,that size (and resistance it creates)is counteracted by the increased force they can produce.On the short races,you need size to create power .There is no such phenomena as toning a muscle for performance,you need to educate yourself before posting.
someone needs to tell the guy in the video to exhale during the exertion phase
+theAbeElement he was dying durind the entire work out hahahaha. i felt identified with him ... scissor kicks are beast work out.. he doesnt move his legs too much though
you don't need to for swimming, tho