College Workout 3

Twisters with medicine ball

1. Place a medicine ball in between your knees and hold.
2. While holding the medicine ball squat down and twist your knees side to side in a twisting motion.
3. Stand up and repeat the exercise for the prescribed repetitions.

BOSU Leg Abduction

1. Stand with right foot on the top of the bubble letting left leg hang free. 2. When you feel stable, try to lift left leg off the BOSU to the side or front, keeping abs are tight and shoulders level.
3. Repeat for desired reps and then switch sides.
A Challenging move after getting started...will drill the hip flexors really well.

Alternating Aerobic Lunge

1. This can be high or low impact. Stand on the ball and take left foot diagonally behind you, punching left arm across the body. Bring the foot back and switch legs.
2. For high impact, begin with your foot on top, other foot lunging back. Jump up and switch so that the other food lands in the middle of the BOSU and the other foot lunges.
3. Repeat for desired repetitions.
Keeping the intensity going try this one on for size.


1. Sit with hips slightly forward on the ball and place your hands behind you on the ball.
2. Lift your legs up into a V and lean torso back, keeping back straight and abs contracted. To make it more difficult, take hands out in front or more difficult over your head.
3. Repeat for the required time.
You might as well get some core exercises in there while you are at it....


Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.

Lateral Leg Swings

1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

Alternating Split Squat Jump

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Supine Bridge and Hold

1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.

Supine Calf Raise

1. Lie on your back with the ball under your upper back.
2. Push off your toes so that your heels and legs rise towards the ceiling.
3. Return to the starting position and repeat for the prescribed 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