By Paul Chek, HHP, NMT
Founder, C.H.E.K. Institute

Spring is here and summer isn't far off. Now is a great time to get ready for one of everyone's favorite warm weather sports: Swimming. Like most sports, swimming requires a great deal of core strength to achieve optimal results. Since all movements emanate from the core, it is key to have a strong base of support for the prime movers to function from.

An excellent training tool to strengthen the core is the Swiss Ball, as it challenges your nervous system, builds up your stabilizer strength and adds variety to your workout. The core conditioning exercises I'll be describing this time are specifically designed for swimmers, thus have a high carry over to the sport.

The prime movers of a swimmers' upper body are the latissimus dorsi (lats) and pectoralis major, along with the subscapularis, teres major and triceps. For kicking, the prime movers are the hip flexors and quadriceps. Most of a swimmer's power comes from the latissimus dorsi and the hip flexors. These muscles have origins in the back and pelvis. If the origin of a muscle is not stable, less than optimal power will be generated.

For swimmers, if your pelvis is unstable, you will not be able to generate maximum power with each kick and stroke, increasing your times.

In swimming, since neither leg is stabilized, the abdominals--particularly the muscles called the obliques--take over the role of primary stabilizers. When the abdominal muscles are not strong enough to balance the forces created by the hip flexors and lats, the pelvis tilts forward. This causes an increased drag.

To prevent hinging of the torso and improve ability to plane, it is essential to condition the core correctly. By improving core strength, drag will be reduced. Improved core strength will also aid in trunk rotation, a key element of swimming that is important in reducing surface area and decreasing the load on the shoulders.

To improve your swimming performance, you can include the following four Swiss Ball exercises into your current training program by either:

• Doing two exercises to fatigue one time each, four times a week.

• Doing multiple sets of one exercise after each swimming session.

• Distance swimmers will want to limit themselves to short rest periods (under 1 minute).

• Sprinters need longer rest periods (3-4 minutes) because they work at a high intensity.

(For all of these exercises, place your tongue on the roof of your mouth to properly activate the neck stabilizer muscles.)

Arch to Bridge

With your feet on a Swiss Ball, get into a push-up position (Figure 2A). Slowly drop down as you arch your back (Figure 2B), then draw your belly button inward and slowly return to the start position and hold for 3 seconds, making sure to keep head and back in neutral alignment.

Bridge

Hold the same push-up position as in the Arch to Bridge exercise (Figure 3A) (you can spread your feet out a bit for more support). Raise one arm out in front and slowly move it around your side as if you were outlining a half circle (Figure 3B). Keep your head and back straight, do not go into flexion, let you pelvis drop down or raise or drop your head.

Supine Wheelbarrow

Have a partner hold your feet level with the top of the Swiss Ball, or secure them on a bench or against a wall. Lie back over the ball, keeping your head in alignment with your spine. While holding this position, begin doing a freestyle stroke (Figure 4). To increase the difficulty, roll back, increasing the distance between your head and the ball.

Swiss Ball Swimmer Level I

Position yourself as you were for the previous exercise but, this time, place your feet on the floor. Focus on keeping your pelvis up, so that your spine stays in a neutral alignment. Perform any stroke you wish as you hold the starting position (Figure 5). (This exercise can be advanced by adding a kicking motion with one leg.) Performing this exercise on a padded mat or on the grass is recommended in case you fall off the ball. If you are sweaty or wet, place a towel over the ball to prevent slipping.

Whether you're a serious competitor or a recreational swimmer, these exercises will get you ready for the water. Enjoy!

Figure 2a	Figure 2b	Figure 3a
Figure 3b	Figure 4	Figure 5

For equipment, exercises and tips on using the Swiss Ball in your training, I recommend the following C.H.E.K Products:

• Swiss Ball Exercises for Better Abs, Buns and Backs (Video)
• Swiss Ball Exercises for Athletes (Video)
• Strong 'N' Stable Swiss Ball Weight Training (Video)
• Dura Ball Pro (Equipment)

Paul Chek, Holistic Health Practitioner and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, Calif. He is also sought-after consultant to sports organizations, his services have benefited numerous professional sports teams, athletes and individuals seeking optimal health worldwide.

Paul has produced more than 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul's popular "You Are What You Eat" audio/workbook program, or for any of his other health/exercise courses, videos and books, call 800/552-8789, 800/552-8789 (New Zealand or Australia), 44 (0)1273-856-860 (Great Britain) or visit online at the CHEK Institute Web site. Please feel free to request a catalog of CHEK Institute products.