Exercises for the development of strength in the water

Edited by Doctor Andrea Bondanini

Strength can also be developed in the water. If on the one hand the exercises cannot reach very high intensity, on the other they are more specific exercises, since they use the gesture of competition, and therefore develop in a precise way the muscles used in swimming.
The main method is to create greater friction and resistance to the swimmer, or to enable him to exert more force with each stroke or kick.
The use of these tools is not reserved only for experienced swimmers, but concerns anyone who has a minimum confidence in the water and can swim in a discreet way a few pools in a row.
Sometimes, also due to the need to vary the training stimuli, it may be useful to use always different tools to develop strength. Let's start with the most common and known, valid for everyone:

Handheld Palettes:

There are special palm paddles on the market that, applied to the hands, allow you to develop more strength in the water. With them it is also possible to swim half-seated, and to better isolate the arms, it is possible to add an elastic band at the ankles (see below) combined with a pull buoy, to float the legs and focus only on the arms.

Mini-palette

This model of blades, smaller than the classic ones, exerts a resistance that forces the muscle of the "

forearm to undergo a specific training, thus developing a particular sensitivity to the resistance of the water and to the thrust of the hand. They have therefore been specially designed to increase the sensitivity of the hand during the stroke and simultaneously increase the development of the forearm muscles. These paddles facilitate, unlike other types of paddles, the movement of the hand in the water. The mini-palettes cover all fingers but not the palm of the hand or the thumb. This causes maximum water pressure on all fingers. It is this resistance that forces the forearm muscle to undergo a specific training. Finally, the absence of the paddle on the palm of the hand helps not to lose sensitivity with the " water

Tablets

they can be used to isolate the movement of the legs to focus on it and train them more effectively. In fact, during the complete swim, the legs perform only a "stabilizing and not very propulsive action, apart from the breaststroke; they do not work much, therefore, in general. For this reason, with the board it is possible to train them better, alternating between laps at a pace" mild, with others at a higher pace. You can also take the times of these foot laps with the tablet to note the improvements. To avoid annoying pains or aches in the shoulders it is advisable to use the tablet for no more than 15 minutes at a time; it is possible to alternate works and exercises with the board to others with the complete swim.

Elastics for the ankles

These are common black rubber bands, obtained from the air chambers of cars or heavy vehicles, cut into "slices" of 2-5 cm, which keep the ankles, and therefore the legs, still, preventing them from moving. For beginners it is It is possible to combine their use with pull-buoys, or floats, to be held between the legs, which help float and therefore reduce fatigue.

Pull-buoy

It is a floating tool, usually made of hard foam, to be held between the thighs. It increases the floatation of the legs allowing you to concentrate the work only on the arms.
Useful to combine with the "use of" elastic for the ankles or paddles.

It is also possible to alternate the various tools to increase strength: (* = fatigue level)

pull-buoy only *
only elastic ****
paddles + rubber band **** (but speed increases and more force is exerted)
paddles + pull-buoy + elastic *** (but increase speed and exert more force)
paddles + pull-buoy ** (but increase speed and exert more force)