By G. John Mullen<\/i><\/p>\n
SANTA CLARA, California, September 3. MANY believe core training is beneficial for swimmers, yet the research is lacking on this notion. Other studies and sports have found positive associates with core training on throwing accuracy and proprioception (Lust 2009). In fact, studies have suggested throwing velocity can improve about 4.9 percent in handball players (Saeterbakken 2011). Balance has also been suggested to improve with core training (Sandrey 2013). <\/p>\n
Only one study (Weston, 2014) has trialed core strength and swimmers. In this study, 20 national-level junior swimmers (around 16 years old) were split into either an intervention or control group. The intervention group completed core training, which included lumbo-pelvic complex and upper region extending to the scapula three times per week for 12 weeks. The core training group had a significant improvement in the 50-meter swim (about 2 percent improvement) as well as on land tests. Peak EMG activity also increased.<\/p>\n
Many core exercises exist to help diversify dryland training. Try this walking plank exercise in your next dryland routine! <\/p>\n
Directions:<\/b> Form a pillar or bridge by supporting your body on your stomach with only the feet and forearms touching the ground. Next, keep your body straight with the elbows directly beneath the shoulders, the hands flat on the floor, and the head looking down and contract your quadriceps and glutes with your feet pointed. Next, step forward with your arms, attempting to not move your hips side to side. <\/p>\n