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NSCA Functional Training For Swimming PDF
NSCA Functional Training For Swimming PDF
There are two common problems that occur among swimmers This circuit uses a medicine ball for plyometrics, exercise tubing
that can be minimized with this type of functional training to provide variable resistance for the stabilization demands, as
program: postural imbalances and overuse injuries. A postural well as body weight exercises, using Pilates principles, to provide
defect can cause a swimmer to swim much slower than they are a balanced workout. You will use multi-joint, multi-planar
able, or fatigue more quickly trying to swim at the same speed. movements to increase stability, power, and flexibility of the
Proper body alignment in the water can actually reduce drag and body. Strong muscles will display more endurance, as well as
increase core power, enabling you to swim faster with less effort increased forces at sub-maximal levels of exertion compared to
(decreased heart rate) and greater efficiency, for a longer time weak muscles, according Brooks 2. Hopefully you will use this
period. Poor head and body positioning or weak core muscles functional training program to integrate with your traditional
can contribute to lower back pain both during and after strength-training program and reap the benefits of both types of
workouts. Another common injury is Swimmer’s Shoulder. This exercise, with improved sport performance.
is an overuse injury caused by instability in the glenohumeral
The Program
This program should be done 2 – 3 days per week prior to swim
workouts. Complete this circuit 3 – 4 times depending on time
available. Rest for 3 minutes between circuits. The first circuit
should be at 75% intensity to make sure you are completely
warm before performing plyometrics at full force.
Figure 1a. Overhead Shoulder Press with Rotation to a Squat: Figure 1c. Overhead Shoulder Press with Rotation
Starting Position
Figure 2a. Back Squat Phase 1 Figure 3a. Back Throw Phase 1
Figure 5a. Fast Squat with Straight Arm Lat Pull Down Phase 1
Figure 5b. Fast Squat with Straight Arm Lat Pull Down Phase 2
Figure 7a. Straight Arm Trunk Rotation Phase 1 Figure 8b. Flutter on Stomach Starting Position
9. Scissors:
Lay on your back in hamstring stretch position with both
legs straight in a scissor position. Your bottom leg should
be off the floor. Hold your top leg with both arms at the
calf. Perform 20 repetitions without rest (10 each leg).
• Phase 1: With your eyes on your belly button and your
neck in a “C” shape curve from mid-back, pull your
top leg toward your head for a gentle stretch. Hold of
1 second. Be sure to keep your lower back glued to
the floor (see Figure 9a).
• Phase 2: Swing legs to switch positions while remaining
stable through the shoulder girdle and small of the
back. Repeat phase 1 with the other leg (see Figure 9b).
8. Flutter on Stomach:
Lay on your stomach with arms straight overhead and legs
straight with your head down. Make sure your neck is in
line with your spine to eliminate possible tension. Repeat
this exercise twice before moving on.
• Phase 1: Lift arms and legs like Superman and flutter
both arms and legs simultaneously for 20 repetitions
(see Figure 8a).
• Phase 2: Return to starting position (see Figure 8b). Figure 9a. Scissor Phase 1