McLeod - Swimming Anatomy - 2010

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae Secondary:Biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, gracilis, external oblique, internal oblique, transversus abdominis

Swimming Focus

This exercise specifically targets the muscles that you use to explode off the starting blocks. The key to maximizing the benefit of the exercise is to position the exercise bands so that in the starting position a small amount of tension is already placed on the bands. This tension ensures that the increased resistance and strengthening benefits will occur throughout the entire movement.

To make the exercise as realistic as possible, you should focus on transitioning into a streamlined position, just as you would during a regular start. To protect your back, set the core­ stabilizing musculature at the start of the exercise and hold it tight during the entire movement. After forward movement ends, you can bring a foot forward to stabilize the body. Reaching out and then falling on an outstretched hand is a common cause of injury to the upper extremity.

Execution

1 . Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.

2.Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.

3.Complete the movement by standing up erect on the box.

4.Step off the box in a slow, controlled manner.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, gastrocnemius, soleus

Secondary:Biceps femoris, semitendinosus, semimembranosus, external oblique, internal oblique, transversus abdominis, erector spinae

Swimming Focus

Box jumps are a valuable exercise for developing speed and strength in the lower extremities to improve your ability to explode off the starting blocks and turn walls. Jumping up onto the box has two primary advantages when compared with a normal jump for height: (1) The height of the box serves as a motivational target, and (2) landing on the box reduces the stress placed on the lower extremities. The box jump also serves as a good exercise for learning how to use the arms to increase the jump height, which translates into improved distance and speed off the starting blocks. You can increase jump height by explosively swinging the arms at the initiation of the jump.

Two common flaws associated with the exercise are tucking the legs to the chest instead of truly jumping up in the air and not keeping the chest up.

4SAFETY TIP

To avoid placing undue stress on the lower extremity. step down softly off the box instead ofjumping down.