Edited by Doctor Andrea Bondanini
Work with different materials and exercises with general objectives
From a psychological, but also a methodological point of view, it is very important that the coach does not always propose the same exercises in a repetitive manner, as if the athletes were machines; I also understand that obvious training reasons make it difficult to implement this.
Obviously the same applies to those who swim alone, so as not to get bored and improve, they can resort to these useful and important exercises whenever they want.
To this end, I illustrate below some of the exercises in charge of this type of exercise:
1) Swim backstroke with a plastic cup placed on your forehead; you must be careful not to spill the water from the glass. This exercise is very important to set up a backstroke swim with your head firmly in place.
2) You position yourself in pairs, one at 5 meters and one ready to push off the edge. At the start given by the coach, both athletes start at the same time reaching maximum speed up to 25m. The athlete who starts in front from a standing position must be slightly faster than the partner behind, who will have to swim in the wake, but also with the waves of who precedes it. It starts in groups of two couples, the second part 3 sec. after the first pair.
3) Turn from the "T", that is the black stripe on the bottom near the starting blocks and parallel to them: you position yourself exactly above the T and at the start you leave immediately without making any stroke, but doing the turn directly, pushing hard strong, back, and trying to get as far as possible in the underwater phase; it is not necessary then to do further strokes.
4) The following resistance and strengthening work is particularly effective if performed correctly: it consists of repetitions of 50 meters (minimum 6 X 50), in which once every 50 is finished, tractions are performed by pulling up with the arms from the wall , without using the legs; at least 10 repetitions.
5) He positions us on the block and after a strong momentum, from stationary, we jump trying to touch the flags; this is a good leg strengthening exercise for the starting dive. If the floor is not too slippery it is possible to propose the exercise also with a run-up, this time, however, trying to touch the flags by diving head first.
6) Stand on the edge of the pool, from the long side, and jump over the first lane.
7) Also to strengthen the legs it is possible to organize small water running competitions, which must be about 1.25m high.
8) Timed relays: the group is divided into small relays of up to 4-6 members each, which start at the start and continue cyclically for 5-10 min. If there are particularly strong elements in the team, it is possible to propose non too strong, 4X 50 m. and make them compete against the athlete who will do a 200 in a row.
9) Water polo match; every now and then it is possible to leave an hour of training for a game of water polo, perhaps the last day before Christmas or Easter, or at the beginning of the year. It will serve to aggregate the team, distract it, and obviously to train, as it may not seem like it for a swimmer, but a water polo match is very tiring!
10) Pairs: shots are taken from 15-25 m. starting side by side; the goal is to always stay close and not lose your partner.
11) Perform alternating series during some jobs, with your head held high. For example during 15x100 m. make a 50 into a 100 every 5 with your head held high.
12) Swimming with fins: used in general to strengthen the legs; the fins can also be used whenever there is a need for additional leg support to facilitate the execution of certain technical exercises.
13) To improve agility: do 6 or 7 quick strokes, and without stopping, flip forward and, always in succession and quickly continue the swim.
14) Same exercise, but with flipped back to back.
15) Back, perform a full stroke with one arm, then the other, then a double back stroke.
16) Only in pools with high and non-infinity edges: Hands on the edge, at the top, pull yourself up until the upper limbs are completely relaxed. Perform three or four sets of 15 reps or timed.
17) To improve lung capacity: place a diving board on the bottom of the pool at a distance from 18 m onwards: the athletes must reach it in apnea and write something on it before re-emerging. At the end the slate is pulled out and the winner is the one who wrote the longest sentence.
18) Back, with fins on your feet and a medicine ball in your hand, swim with your legs and dribble high with the ball.
19) Team relay: it is an effective tool to have fun and at the same time make the whole team work to the maximum. Remember to form balanced relays and encourage everyone to give their best to make their team win; it is possible to give away prizes for the winning relay. If during a race a relay should be too unbalanced, the coach can change some elements from other relays to rebalance them even during the execution itself.
20) In deep water where no one touches: move the legs in a vertical position for a maximum of 15 seconds, keeping at least the head out of the water. The arms must be out of the water. If they are held straight up, it is more difficult.
Other articles on "Swimming Exercises and Training"
- Dolphin swimming
- Swimming training exercises
-cause-sintomi-e-terapia.jpg)
