Dryside Training: Going ‘Hard Core’ With Five Specific Exercises

Plank

From the April issue of Swimming World Magazine, J.R. Rosania offers a look at five dryside training exercises that will benefit the core, always a key focal point for swimmers.

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Everyone knows the core is the center. Even in sports-specific training, core exercises are essential. The core stabilizes the body and allows it to perform certain movements. A strong core helps with mechanics and exercise technique. When the core fatigues and breaks down, so does the movement, thus affecting the person’s ability to perform well.

These five exercises are advanced core exercises. Begin with a program of three days a week. Perform two sets of five reps for each exercise for two weeks, then progress to three sets of five for two weeks followed by three sets of eight to 10 reps.

Take your time and perform the exercises correctly. After several weeks and once you’ve mastered these exercises, you should have a “hard core.”

PLANK WITH ARM EXTENSION

Establish a plank position, then lift one arm off the floor and extend it forward while maintaining the plank. Alternate sides.

MEDICINE BALL TWIST

Med Twist

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Sitting on the floor with your legs straight and off the ground, perform a twist to each side of the body. Use a med ball or a weight to increase the difficulty.

VERTICAL LEG MED BALL TOE TOUCH

Toe

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Lying on your back with your legs in a vertical position, reach for your toes with your fingers with an up-and-down motion. Add resistance to make the exercise more difficult.

STREAMLINE SITUP ON STABILITY BALL

Stability

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Lie on your back on a stability ball and perform a streamlined sit-up, extending your arms upward and keeping them straight. Add resistance to increase difficulty.

STABILITY BALL PIKE-UP

Pike

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Walk forward face down on a stability ball to a push-up position. While keeping your legs straight, pull the hips into an upward motion. Lower and repeat.

MEET THE TRAINER

J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net.

MEET THE ATHLETE

Noriko Inada, 43, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34, 35-39 and 40-44 age groups.

NOTICE: All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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