McLeod - Swimming Anatomy - 2010
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ABDOMEN
Hollow Hold (variation: Hollow Hold With Feet Elevated) Watch TV
V-Up
Flutter Kicks (variation: Streamlined Flutter Kicks) Physioball Crunch(variation: Physioball Crunch With Trunk Rotation)
Cable Crunch
Seated Physioball Abdominal Hold Russian Twist
Kneeling Chop Physioball Prayer Roll
Physioball Upper-Trunk Rotation
Physioball lackknife(variation: Physioball Jackknife With Twist)
BACK
Chin-Up
Pull-Up(variation: Wide-Grip Pull-Up)
Lat Pull-Down (variation: Single-Arm Lat Pull-Down)
Standing Straight-Arm Pull-Down
Double-Arm Seated Machine Row
Bent-Over Single-Arm Row
Standing Zeus
Lumbar Extension (variation: Lumbar Extension With
Rotation)
Physioball Back Extension
Physioball Prone Superman Progression
Physioball Prone Streamline
Physioball Bridge (variation: Single-Leg Physioball Bridge)
LEGS
Back Squat(variation: Overhead Squat)
Single-Leg Squat
Dumbbell Step-Up(variation: Barbell Step-Up)
Lunge (variations: Walking Lunge; Diagonal and Lateral
Lunge)
Standing Hip Internal Rotation
Standing Hip External Rotation
Romanian Deadlifts (RDLs)
Physioball Hamstring Curl(variation: Single-Leg Physioball
Hamstring Curl)
Leg Curl
Leg Extension
Band Lateral Shuffie (variation: Band Diagonal Shuffie)
Standing Hip Adduction
Inversion and Eversion Ankle Band Strengthening
WHOLE BODY
Single-Arm Lawn Mower
Burpee
BlockJump Start Into Streamlined Position(variation: Dryland
Block Jump Start Into Streamlined Position)
Band-Resisted Start
Box Jump
Diagonal Cable Column Lift(variation: Diagonal Medicine Ball
Lift)
ABOUT THE AUTHOR
USA Swimming, the largest swimming organization in the world, specifically recommended Ian McLeodas the author of Swimming AnatomyMcLeod has extensive experience working with world class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team's medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with
the sports programs at the University of Virginia and Arizona State University.
McLeod remains deeply involved with USA Swimming's High Performance Network, a group of volunteer health professionals who support U.S. swimmers at national and international meets. He has been given the organization's highest honor, the Gold Standard Award. McLeod also served as massage therapist to the Egyptian national swim team during the 2004 Summer Olympic Games in Athens. He has provided athletic training and sport massage to swimming stars such as Ed Moses, Kaitlin Sandeno, Natalie Coughlin, and Jason Lezak.
McLeod lives in Tempe, Arizona, with his wife and two children.
