Stability Exercises for Swimmers

A month ago I attended to a wonderful swimming seminar in Triathlon Queensland lectured by Brad Beer (B.Pthy/B Ex Sc, Aus Triathlon Representative)

stability swimming exercises training energia sports
Image from: http://www.macrobusiness.com.au/2012/06/mixed-signals-for-financial-stability/
This time I want to share some stability exercises that Brad strongly recommend for every swimmer in order to improve core strength, elasticity and stability three  critical points in order to be a best and more efficient swimmer.

1.-Shoulder external rotation: (3 x12 reps with scapulas drawn together- not too high 1-4kg, slow and control)



2.- Single or double leg bridges (extend hips to ceiling 3x12 each side)



3.- Band external rotation: (3x12-20 reps keep elbow fixed, do not race these, no pain should be felt)



4.- Side Bridges: (hold until fatigue repeat 3x each side, aim 1 min, progress with hand over head.



5.- Bird dogs: hold 1 minute each side, eye closed to progress or compass variations.



6.-Fire Hydrants: (build to 3 x12 reps each side, bring foot to be in line with hip, go slow for maximun benefit)



Next time I will be posting stretches for swimmers also from Brad Beer's seminar.

See you on the next post.

Oscar Mendez
Remember to Swim, Bike, Run with Energia Sports

Oscar Mendez

Triathlon Officer, Triathlete wannabe and starting to do Trail Running lately