College Workout 1

Across Body Arm Swings

1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion until warm or until recommended time is met.

Forward Backward Leg Swing

1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.

Large Arm Circles

1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Seated Shoulder Press (lever)

1) Sit in upright position or adjust seat to shoulder press position.
2) Adjust bottom position of press arm so that handles are approximately ear level.
3) Start position: Grasp handles with an overhand grip (palms facing forward). Elbows should be at 90° in bottom position.
4) Press weight up overhead.
5) Return to start position.
6) Do not lock out elbows. Keep back secured on seatback (if applicable) - hyperextension or flexion may cause injury.

Kneeling Shoulder Stretch with ball

1. Start by kneeling on the ground and placing your left hand and forearm on top of the ball.
2. Rotate the ball towards the right so that ball starts to travel up your arm. Remember to keep your arm straight.
3. Hold for the required time and repeat with the other side.

Yoga Back Stretch

1. Lie on your side with knees bent and hips, knees and ankles stacked. Stretch the bottom arm straight out and rest top arm on top, palms together.
2. Keeping your hips stacked and abs engaged, draw the top arm across your body with your fingertips trailing the body and out to the other side. Feel a gentle stretch in your back.
3. Draw the arm back in, stretching over the bottom arm and repeat for recommended repetitions then switch sides.

Single Leg Plank Raise

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Ball Transfer Crunch

1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.

Elbow Stabilization

1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

    DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS A RUSSIAN PERSPECTIVE   Multi-year Training (MYT) is necessary to achieve top international level performances in competitive swimming. The ultimate goal of MYT is the optimal development of motor abilities, functional…
  • Abdominaux, musculation & natation
    Abdominaux, musculation & natation 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.…
  • Muscler le dos : Renforcement musculaire du nageur
    Muscler le dos : Renforcement musculaire du nageur 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…
    Swimming : -TOP DRILLS FOR BREASTSTROKE 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,…
    Swimming : -TOP DRILLS FOR BACKSTROKE 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…
    Swimming : -TOP DRILLS FOR FREESTYLE 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…

Conseils articles dossiers programme plans d'entraînement séances