I just wanted to share some of the stability ball exercises that we use with our swimmers. These exercises are no different than any other in that they must follow proper progression and technique.
I have attached pictures and descriptions of a 5 exercise protocol that we use for a great core workout.
Please feel free to share what other exercises you guys are using out there on the stability ball.
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Yeah - no problem.
The first execise is hands on stability ball push - up. This is great for developing strength in the upper body (pecs, etc.) but more importantly it increases shoulder stability due to the unstable nature of the ball. This helps prevent shoulder injury whcih we all know is common in the sport. In addition it also teaches you core (rectus abdominus, etc.) to stabilize just as we see in a plank.
The next one is a hyperextension. Here the paraspinal muscles and low back are being worked. This is great for your short axis stroke such as butterfly and breasstroke which require some hyperextension of the spine.
The third exercise is a reverse hyper. This is great for the hamstrings, glutes and low bacl. The key here is whe raising the legs to think of contracting the hamstrings and the glutes, pause at the top, and lower the legs slowly. Many people do this incorrectly by letting the legs drop down to fast and the legs the bounce back up which is essentially cheating the exercise. Developing good hamstring and glutes are great for the start, turn and even the kick.
The fourth exercise is the knee tuck. The main benefit of this exercise is increasing strength and stability in the front of the core (rectus abdominus, spinal stabilizers) very similiar to a knee up followed by a plank.
The last exercise is a skier which works on all the rotational muscles (internal/external obliques). We see plenty of rotation in swimming so it is important to strengthen the muscles that assist with this in the pool. I prefer the log roll for swimmers more than the skiers. It is almost the same exercise except the log roll you keep your legs straight.
Hope this helps.
Yeah - no problem.
The first execise is hands on stability ball push - up. This is great for developing strength in the upper body (pecs, etc.) but more importantly it increases shoulder stability due to the unstable nature of the ball. This helps prevent shoulder injury whcih we all know is common in the sport. In addition it also teaches you core (rectus abdominus, etc.) to stabilize just as we see in a plank.
The next one is a hyperextension. Here the paraspinal muscles and low back are being worked. This is great for your short axis stroke such as butterfly and breasstroke which require some hyperextension of the spine.
The third exercise is a reverse hyper. This is great for the hamstrings, glutes and low bacl. The key here is whe raising the legs to think of contracting the hamstrings and the glutes, pause at the top, and lower the legs slowly. Many people do this incorrectly by letting the legs drop down to fast and the legs the bounce back up which is essentially cheating the exercise. Developing good hamstring and glutes are great for the start, turn and even the kick.
The fourth exercise is the knee tuck. The main benefit of this exercise is increasing strength and stability in the front of the core (rectus abdominus, spinal stabilizers) very similiar to a knee up followed by a plank.
The last exercise is a skier which works on all the rotational muscles (internal/external obliques). We see plenty of rotation in swimming so it is important to strengthen the muscles that assist with this in the pool. I prefer the log roll for swimmers more than the skiers. It is almost the same exercise except the log roll you keep your legs straight.
Hope this helps.
