McLeod - Swimming Anatomy - 2010

Library of Congress Cataloging-in-Publication Data

McLeod, Ian. Swimming anatomy / Ian McLeod.

p. cm.

ISBN-13: 978-0-7360-7571-8 (soft cover) ISBN-10: 978-0-736-09385-9 (soft cover)

1.Swimming--Training. 2. Swimming--Physiological aspects. 3. Aquatic sports injuries.

I.Title.

GV837.7.M37 2010 797.2'1--dc22 2009016094

ISBN-10: 978-0-736-09385-9 (print)

ISBN-10: 0-7360-8627-7 (Adobe PDF)

ISBN-13: 978-0-7360-7571-8 (print)

ISBN-13: 978-0-7360-8627-1 (Adobe PDF)

Copyright © 2010 by Ian A. McLeod

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This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

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CHAPTER 1

THE SWIMMER IN MOTION

Swimming Anatomy is both a visual guide to the role of the musculoskeletal system in the four competitive swim strokes and a catalog of swimming-oriented dryland and weight-room exercises. The exercises in the text will help you maximize your performance and gain a competitive edge. Specific examples will help you choose exercises that target the most-used muscles for each stroke, starts, and turns to ensure that you are getting the best results from your program. Included are exercises that may help you prevent injuries by strengthening key stabilizing muscles and decreasing muscle imbalances. To help you understand how these exercises enhance performance, descriptions of the roles that various muscles play in propelling a swimmer through the water and guidance in using selected exercises to target those muscles are included. This chapter features an overview of the primary muscles used in the kicking motions and during the pull-through and recovery phases of freestyle, butterfly, backstroke, and breaststroke. The chapter also addresses some strength and conditioning principles and how they relate to designing a

swimming-specific dryland program. Chapters 2 through 8, organized according to major body parts, each contain exercises with accompanying illustrations and easy-to-follow descriptions and instructions. The anatomical illustrations that accompany the exercises are color-coded to indicate the primary and secondary muscles and connective tissues featured in each exercise and swimming-specific movement.

Primary muscles

D

Secondary muscles

D

Connective tissues

Swimmers face several unique challenges that athletes in most land-based sports do not encounter. The first challenge is the total-body nature of all four competitive strokes, which involve movements of both the upper and lower extremities. A coordinated effort of the musculoskeletal system is required to keep each body part moving correctly to maximize efficiency of movement through the water. To visualize this coordinated effort, think of the body as a long chain and each body segment as a link in the chain. Because all the segments are linked together,