Renforcement de la ceinture abdominale ‘’…Il est primordiale pour tout sportif de renforcer sa ceinture abdominale… ‘’ Pour que le corps du nageur se déplace efficacement dans l'eau, il doit coordonner les mouvements de ses bras et de ses jambes. Cela requiert un gainage solide, gainage dont les muscles de la paroi abdominale constituent une composante essentielle. En plus d'établir le lien entre les mouvements du haut et du bas du corps, les muscles abdominaux participent aux mouvements de roulement intervenant dans le crawl et le dos, et ils sont responsables des mouvements d'ondulation du buste observés dans le papillon, la brasse et le battement dauphin.
Renforcement musculaire du dos Le grand dorsal et le groupe musculaire des érecteurs du rachis sont les deux principales cibles des exercices pour le dos. Muscle propulseur de l'humérus, le grand dorsal est le principal moteur des membres supérieurs, générateur de l'essentiel des forces qui font avancer le nageur. Le grand dorsal s'associe aux muscles de la ceinture scapulaire et des bras pour transmettre ces forces aux mains et aux avant- bras, permettant au nageur de se diriger dans l'eau dans toutes les nages. Comme leur nom l'indique, les érecteurs du rachis sont responsables de l'extension du rachis (colonne vertébrale).
BODY POSITION DRILLS Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Like freestyle and backstroke, the core is the center of power, but in breaststroke, there is no side-to-side roll, instead, there is a tipping or rocking type motion. Achieving an effective rocking motion requires the swimmer to maintain a stable hip position, while the head and legs switch back and forth between the extremes of the tipping float. The goal of the following drills for breaststroke body position is to learn to use core tension to achieve the best floating technique, while minimizing drag and maximizing glide productivity.
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BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. The goal of the following drills for body position in backstroke is to experience positive backstroke floatation upon which a good backstroke can be built.
BODY POSITION DRILLS An efficient freestyle is built on good body position. The way we float in the water is affected by our core tension. For a better freestyle, we must learn to shift weight forward, and achieve a downhill floating position. The goal of the following drills for body position is to experience an advantageous float and effective core stability.
BODY POSITION DRILLS The best butterfliers combine grace and power in what seems like effortless forward motion. The primary point of technique that these butterfliers share is good body position. While the line of the stroke is characterized by a wave or rocking motion, it is a stable, high hip floating position that is key to a good stroke. This position balances the stroke, and integrates the actions of both the upper and lower body. Often, swimmers attempt to achieve the rocking effect of the butterfly by folding both forward and back at the hips. Doing so eliminates core stability, lowers the hips, and eliminates balance in the stroke. It can also lead to back pain. The goal of the following drills for the butterfly body position is to develop a firm core, high hip body position for better balance and integration of butterfly actions. Taking a Bow THE…
Two of the most common features of training programs of swimmers competitive are the periodization of training volume and intensity and the transition from training to racing. A periodized training and tapering program is based on the principle of overload—recovery—peaking. This principle forms the basis of preparing swimming training programs with the aim of increasing the level of competitive performance. A fundamental principle of preparing athletes is that periodization and tapering applies equally to all the different aspects of fitness, such as endurance, speed, strength, flexibility, and power. The training program must provide an overload (stimulus) to force the body to adapt to a previously unencountered level of stress. After sufficient application of the stimulus (in terms of magnitude and frequency), a period of recovery and regeneration will allow residual fatigue to dissipate. If the processes of overload and recovery are managed correctly a period of super compensation will occur…
Preseason training commences from the low base of fitness maintained during the off-season. Swimmers typically start the preseason phase with a single session per day and gradually increase the number of sessions over the first few weeks. A graded increase sees the frequency of training increasing from one session per day, to three sessions over 2 days, and eventually to the traditional two sessions per day format followed by the majority of high-level swimmers.
The main features of the early-season phase are a modest training volume to start, small 5-10 km increases in volume per week, low initial training intensity, and dry-land conditioning including flexibility, circuits, weight training, and other games and activities, to improve the overall sport abilities of the swimmer. After several weeks there are further increases in training volume, a graduai introduction of higher intensity aerobic work to the level of the lactate threshold, and emphasis on skill and technique development before moving to the faster training speeds. In simple terms, training volume elicits improvements in general endurance fitness while training intensity develops the specific fitness required for racing and competitive success. The later weeks of the early-season phase focus on continuing development of the lactate threshold (endurance fitness), maximal oxygen uptake (maximal aerobic) and race pace training capacities, ongoing manipulation of training volume and intensity to maintain improvement, an individualized…
The tapering strategy used by many swimmers to optimize competition performance has been defined as "a progressive non-linear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimize sports performance" (Mujika & Padilla 2000). The aim of the taper before the main competitions of the season is to elicit substantial improvements in performance. These performance gains have been variously attributed to increased levels of muscular force and power (Trappe et al. 2000), and improvements in neuromuscular, hematological, and hormonal function, and/or the psychological status of the swimmer (Mujika & Padilla 2000).
Recovery or off-season The main features of this phase are maintaining an active approach with at least three low- to moderateintensity aerobic swims completed each week, specialized programs to target weaknesses in individual fitness profiles, and dietary control to maintain body composition. There are few studies that have directly addressed the issue of the most effective program for swimmers to follow during the off-season or in short breaks from training and competition. There is, however, a significant body of literature that details the Lime course of training adaptations with training and loss of fitness during detraining (Counsilman & Counsilman 1991; Mujika & Padilla 2000). A typical strategy for the off-season involves a marked 50-70% reduction in the frequency, volume, and intensity of training.
Over the pasl 10 years. the factors that contribute ta swimming successlully at top national and international competitions have been analyzed by leading sports scientists such as Dr Bruce Masan of Ihe Australien Instilule of Sport. Competilion analysis breaks down racing into its various components.
Sex Differences Males tend to swim faster than females. Women have higher percentage of body fat than men, whereas men have more muscle weight. This results in women floating better and showing a greater swimming economy, 30 % lower energy cost than men have been reported (McArdle, Katch and Katch 1996). Strength Swimming power and especially upper body strength have been demonstrated to be crucial to success in sprint swimming. 86% of one's performance in a 25-m front crawl sprint result from the swimmers' strength and the ability to develop power. For the competitive distance swimmer the strength component is less. At 100, 200, and 400m, the contribution of muscular strength drops to 74, 72 and 58%, respectively. During slow, low-intensity swimming most of the muscle force is generated by slow twitch fibers. As the muscle tension requirements increase, the fast twitch fibers are incorporated. In sprint events (50-200m) demanding…
The coach is an important person with his or her ability to observe and make subjective assessments of performance. But there is also a need to have objective measurements, being more valuable in giving some dimension to the result, e.g. time, distance, score (McLatchie 1993). The physiological tests are designed to follow the swimmer's physical capabilities, improvements achieved, and to assist in planning the training program (Costill, Maglischo and Richardson 1992). Total fitness consists of strength, speed, flexibility and endurance, and all of these aspects should be evaluated. The following points should be considered before assessing fitness: pre-test procedures the purpose and intention of the test the suitability of the test and the equipment used the statistical criteria for the test the use of the test results (McLatchie 1993).
The initial position in freestyle is on the breast, with both arms stretched to the front and the legs extended to the back. Arm movement The arm movement in freestyle is alternating, i.e., while one arm is pulling/pushing, the other arm is recovering. The arm strokes also provide most of the forward movement in freestyle. The move can be separated into three parts, the pull, the push, and the recovery. From the initial position, the arm sinks slightly lower and the palm of the hand turns 45 degree with the thumb side of the palm towards the bottom. This is called catching the water and is in preparation for the pull. It also gives the muscles a brief rest during swimming. The pull movement follows a semicircle with the elbow higher than the hand and the hand pointing towards the body center and downward. The semicircle ends in front…
21 top laws of swimming 1. Three of the most important components of swimming are: technique,technique, technique. 2. Strive for optimum, not maximum, performance. 3. Learn to balance, align, and stabilize your body first. Everything else will become easier. 4. Seek the path of least resistance. 5. Find the path of most resistance.
The science of swimming is extremely complicated, involving the interaction of propulsive forces from the swimmer’s arms and legs and the drag caused by water. However, by applying new research courtesy of fluid dynamics and supercomputers, every swimmer can swim faster. Few sports are as precise as swimming. Cyclists can blame the wind, runners the terrain and team sports players the referee! Swimming, on the other hand, has exact distances and water is, well, constant. However, although ‘pure’ swimmers race in the pool and triathletes in open water (or OW as it’s referred to), the advent of long-distance swimming entering the Olympics in Beijing and fast-moving swimsuit and wetsuit technology means that many ‘constants’ in the world of swimming aren’t so constant after all. The ‘sports ground’ for swimming (H2O!) is often quoted as being 1000 times denser than air. Trying to move efficiently through this very dense medium is…
The efficiency of your swimming stroke is the key to success as a competing or training swimmer. An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. Thus that little extra energy may provide you with an overall faster time. When your energy resources are depleted and you're hanging on to the end of your race, you will be the winner if you can hold your technique to that last tenth of a second. Every swimmer knows how easy it is to let one's technique drop off as you become more fatigued throughout a race - that burning sensation in the shoulders as you try to hold together your last few strokes to the wall is the hardest part of the race. With regard to training for competitions, the season can last for up…
Although super-high training volumes are the rule rather than the exception for swimmers, there' s solid evidence that these heavy loads may be counter-productive. Swimmers train far, far too much. Incredible as it seems, many competitive swimmers scull through 10,000 metres of water per day, spending as much as three hours in the pool. Runners with comparable training programmes would need to cover almost a marathon each day, a schedule that would produce loud cries of derision - or the suspicion that certain record-breaking Chinese females were nearby. Yet, strangely, swimmers treat such training as the done thing. Although super-high training volumes are the rule rather than the exception for swimmers, there' s solid evidence that these heavy loads may be counter-productive. A few years ago, the celebrated exercise physiologist David Costill determined at his laboratory at Ball State University that competitive swimmers who cut their training loads from 10000m…
Traditional high-volume model of training will not optimise performance It is probably fair to say that most swimmers and swim coaches see the number of hours spent in the pool as the main ingredient of swimming success and distances of 6-10k per day are not uncommon in élite swimming circles. Is this really the key to success, or is there an alternative approach that can produce even better results? This article aims to stir up the debate by suggesting the traditional high-volume model of training will not optimise performance, especially for 100m and 200m swimmers. It is written not from a swimming coach's perspective but in the light of research on swim training, scientific analysis of the demands of competitive swimming, and running training methods that have been shown to optimise performance. Swimmers should read on with open minds and may then choose to apply some of the principles to…
Recreational swimmers don't think too much about the precise arm motion that maximizes efficiency and power. Most are simply trying to stay afloat and moving. But elite freestyle swimmers like Kara Lynn Joyce or Michael Phelps have long pondered the ideal technique. Some use what's called deep catch, pulling their arms through the water like a paddle. Others use sculling, which involves swinging the arms to the side like a propeller.
Olympic swimmers don't just dive into the pool like the rest of us. They start on a block called, appropriately enough, a starting block. London will see the Olympic debut of a track-style starting block with an inclined surface and a lip at the back. The blocks, first used in international competition at the Swimming World Cup in 2009, let swimmers push off from a crouch with the rear leg at a 90-degree angle, optimizing the power of their launch. The block also can detect false starts. Why does that even matter to a physicist? Because it's all about acceleration.
Unless appropriate paces and intensities of work are prescribed for individuals, some swimmers may under-work while others will overwork. The task is to prescribe optimal training activities which involve the correct mix of aerobic endurance, aerobic power, lactate tolerance, and sprint ability. Each of those forms requires different intensities, duration of repetitions, and rest intervals. Sprint ability : This is one's maximum velocity and is a function of muscle fiber type, level of creatine phosphate in the muscles, activity of creatine kinase in muscles, maximum muscle power, and neuromuscular recruitment patterns. A swimmer has to develop the skill of reaching maximum velocity as soon as possible in a race, to maintain maximum velocity for as long as possible, and develop the ability to call upon sprint ability in the middle and at the end of longer (>30 sec) races.
The usefulness of VO2 Max training has been a topic for a few years in the endurance sports world. At the elite athlete level, it is nearly impossible to train an improvement in VO2 Max, and it takes about 10 minutes of training for an athlete to achieve VO2 Max. Cyclists and runners have a large number of competitions that last longer than 10 minutes; swimming has very few. VO2 Max is also extremely difficult to test in the swimming population. VO2 Max, or the Maximum Volume of Oxygen (O2) that can be consumed while breathing air during exercise at sea level, has always been difficult to measure for swimmers. Cyclists have stationary bicycles that can be precisely calibrated in laboratories while the riders are breathing into gas analyzers, and runners have treadmills, but none of this equipment translates very well to the pool. Many attempts have been made but…
The purpose of training programs in swimming is to produce metabolic, physiological and psychological changes that allow swimmers to perform better in competitions. In swimming, as well as in other sports, aerobic endurance is one of the most important components of the physical fitness of swimmers, while VO2max represents the most objective measure for its assessment. VO2max refers to the maximum amount of oxygen that an individual can utilize during a one-minute exercise. Measurement of VO2max in swimming can be done in three ways, always using a method which is most similar to the swimming conditions during training and competitions. VO2max can be expressed in absolute and relative values, and in the case of elite swimmers ranges from 66 to 80 ml O2/kg/min. According to VO2max values, the work intensity in swimming can be optimized through exercise heart rate and subjective feelings of fatigue. Apart from VO2max, it is very…
Swimming is one of the oldest and basic motor skills of a human. Humans probably started to imitate animal movements (dog) to swim. There is a number of proofs which show how popular swimming was mainly in ancient Egypt, Greece and Rome. There are tens of proofs of the popularity of this sport in ancient Egypt. They are mainly statuettes or paintings on walls or vases which depict swimming humans. Sometimes, also swimming women are depicted which proves that it was one of the few sports from which women were not banned. Mainly the nobility were interested in having their children taught to swim because they took it as a part of education. There is a famous quote by Plato: "He cannot neither read nor swim." Swimming was also important in trainings of the Roman army – specially trained swimmers were used in naval battles. In Greek mythology, there is…
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Conseils Sports Coaching Formation
Conseils Sports Coaching Formation