McLeod - Swimming Anatomy - 2010

Swimming Focus

This exercise targets both the pectoralis major and the triceps brachii, which will carry over to benefit all four strokes, contributing primarily to the pull phase. The exercise will be particularly useful to breaststrokers because it closely mimics the final portion of the underwater pull performed off the start and each turn wall. Depending on the angling of the torso, the focus of the exercise can be switched from the pectoralis major to the triceps brachii. Leaning forward will focus more on the pectoralis major, whereas maintaining a vertical, upright orientation of the chest will emphasize the triceps brachii.

When performing this exercise, do not let the shoulders drop below the elbows. Lower your body only until you feel a stretch in the front part ofthe shoulders. This exercise is best reserved for the early part ofthe season when yardage demands are low and the shoulders can handle the extra stress ofthe exercise. Young swimmer should avoid this exercise.

SenalLJS aJ'Iterior

Finish position.

Execution

1 . Using both hands, lift the medicine ball up over your head.

2.Forcefully throw the medicine ball downward, targeting a spot on the ground 1 foot (30 cm) in front of your feet.

3.Catch the medicine ball as it bounces up off the ground.

Muscles Involved

Primary:Pectoralis major, latissimus dorsi Secondary:Serratus anterior

Swimming Focus

This exercise is one of the few that targets both the pectoralis major and latissimus dorsi in an explosive manner. It strengthens the initial portion of the pull phase for all four strokes, which is useful in making a quick transition from hand entry to a high­ elbow position. Breaststrokers will find this exercise particularly beneficial because it is similar to the underwater pull that is performed off the start and each turn wall.

Keys to getting maximum benefit from the exercise begin with initiating the throw with the arms in an elongated position. This positioning will help ensure that the exercise is initiated with a tall, upright posture. A second key is making an explosive yet controlled throw and continuing the throw until you release the ball at the hips.