dry land core exercising

This is a link to a second article by Marshall Adams on this subject: www.swimmingworldmagazine.com/.../200007-01st_art.asp In the first article he points out that Silvia identified four distinct mechanically superior parts of the stroke that Rose, and more recently Thorpe and others utilize. Silvia called them the "big four" and they are: " Inertial shoulder girdle elevation and upward scapular rotation Shoulder joint medial rotation and elbow flexion Shoulder joint adduction and downward scapular motion Inertial round-off and release (partial supination and shoulder joint lateral rotation). " In the first article Marshall indicates: "The effective 'core' muscles for shoulder adduction used in all swimming strokes are the great trunk muscles that originate from the chest and back of the body (core) and have their insertions on the upper arm (humerus) bone. Many muscles originate from the chest and back but these muscles are the major adductors that work to bring the arm (humerus) in toward the mid-line of the body (adduction). The muscles include the latissimus dorsi, and teres major on the back (posterior) and the pectoralis major on the front (anterior). The teres major originates along the lateral boarder of the scapula, thus this important adductor muscle does not completely follow the definition of a core muscle since it does not arise from the trunk but arises from a bone that is close to the trunk. The scapula glides on the surface of the body's rib cage. Why are these major muscles that for the most part originate from the 'body core' so important for effective swimming technique over and above other muscles which are also capable of producing or assisting in shoulder adduction? The answer can be found in the structure of the shoulder joint and the nature of these major 'core' muscles. These muscles are large, relatively powerful and are served well by the proximity of the heart's fresh blood supply. " If you do some dry land work to build strength in these core muscles, drills to build the mechanics described by the Silvia's big four, and KICK drills, you'll soon be swimming like Thorpe! :) At any rate, read the first article if you want to learn where the core concept came from more than 50 years ago, and the second article if you want to learn how we went astray with S strokes.

This is a link to a second article by Marshall Adams on this subject: www.swimmingworldmagazine.com/.../200007-01st_art.asp In the first article he points out that Silvia identified four distinct mechanically superior parts of the stroke that Rose, and more recently Thorpe and others utilize. Silvia called them the "big four" and they are: " Inertial shoulder girdle elevation and upward scapular rotation Shoulder joint medial rotation and elbow flexion Shoulder joint adduction and downward scapular motion Inertial round-off and release (partial supination and shoulder joint lateral rotation). " In the first article Marshall indicates: "The effective 'core' muscles for shoulder adduction used in all swimming strokes are the great trunk muscles that originate from the chest and back of the body (core) and have their insertions on the upper arm (humerus) bone. Many muscles originate from the chest and back but these muscles are the major adductors that work to bring the arm (humerus) in toward the mid-line of the body (adduction). The muscles include the latissimus dorsi, and teres major on the back (posterior) and the pectoralis major on the front (anterior). The teres major originates along the lateral boarder of the scapula, thus this important adductor muscle does not completely follow the definition of a core muscle since it does not arise from the trunk but arises from a bone that is close to the trunk. The scapula glides on the surface of the body's rib cage. Why are these major muscles that for the most part originate from the 'body core' so important for effective swimming technique over and above other muscles which are also capable of producing or assisting in shoulder adduction? The answer can be found in the structure of the shoulder joint and the nature of these major 'core' muscles. These muscles are large, relatively powerful and are served well by the proximity of the heart's fresh blood supply. " If you do some dry land work to build strength in these core muscles, drills to build the mechanics described by the Silvia's big four, and KICK drills, you'll soon be swimming like Thorpe! :) At any rate, read the first article if you want to learn where the core concept came from more than 50 years ago, and the second article if you want to learn how we went astray with S strokes.