CHAPTER 6:
BALANCE TRAINING
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BALANCE TRAINING FOR SWIMMERS
Exercise Assessment and Prescription for Swim Coaches
Proper balance is a fundamental skill for swimmers, directly impacting their body positioning, stroke efficiency, and energy expenditure. For coaches, understanding the role of balance and how to assess and improve it is essential to developing technically sound and high-performing athletes.
The Importance of Balance in Swimming
The Importance of Balance in Swimming
Balance plays a critical role in nearly every aspect of swimming. Here’s why it matters:
Body Positioning:
Maintaining proper balance allows swimmers to streamline effectively, reducing drag and enhancing speed. A well-aligned body moves smoothly through the water with minimal resistance.Stroke Efficiency:
Balance improves coordination and stability during stroke execution. A balanced swimmer performs strokes with greater fluidity and precision, conserving energy while maximizing propulsion.Coordination and Breath Control:
Balance is closely tied to coordination, particularly in complex strokes like breaststroke and butterfly, where synchronized movements are essential. Effective balance also ensures better control during breathing without disrupting body alignment.Reduced Energy Expenditure:
Swimmers with strong balance avoid unnecessary movements that waste energy. This allows them to sustain effort over longer distances or achieve higher speeds in sprints.
Assessing Balance in Swimmers
Coaches can assess balance through observation or specific drills that highlight weaknesses in alignment, rotation, and stability. Key methods include:
Body Observation During Strokes:
Watch for streamlines and body alignment. Look for excessive rocking or misalignment during strokes that indicate balance issues.Kicking Drills (w/o kick board):
By removing the support of a kick board, this drill reveals whether swimmers can maintain proper alignment while kicking.Single-Arm Freestyle Drill:
This drill isolates one arm to expose rotation and stability challenges that may not be apparent during regular freestyle.Streamline Glide Test:
After a push-off from the wall, observe the swimmer’s ability to hold a streamlined position without breaking alignment.Breath Observation:
Monitor the swimmer’s body position during breathing to ensure minimal disruption to their stroke and alignment.
All About Balance
Effortless Swimming
TRAINING BALANCE IN SWIMMERS
Balance training requires a combination of in-water drills and dryland exercises that focus on core stability and functional movements.
In-Water Balance Drills:
In-Water Balance Drills:
Streamline Kick on Back:
Teaches swimmers to maintain body alignment and balance while kicking on their back.Catch-Up Freestyle Drill:
Forces swimmers to stay balanced by keeping one hand extended forward while the other completes a full stroke cycle.Vertical Kicking:
Builds core stability and balance by maintaining a vertical position in the water while flutter or dolphin kicking.
Dryland Balance Exercises:
Dryland Balance Exercises:
Single-Leg Balance Drills:
Example: Single-leg Romanian deadlifts or standing on one leg while performing arm movements mimicking strokes.
Core Stability Work:
Focus on exercises like planks, dead bugs, and stability ball rollouts to strengthen the muscles that support balance in the water.
Dynamic Stability Training:
Medicine ball throws with rotational movements or resistance band exercises that mimic swimming mechanics.
HIGH-LEVEL SWIMMERS
HIGH-LEVEL SWIMMERS
For advanced swimmers, balance training should be integrated into both technical and physical training:
Functional Core and Stability Exercises:
Prioritize rotational core strength and dynamic balance during dryland workouts.Refine Breathing and Rotation Mechanics:
Focus on smooth transitions during breathing and rotation to maintain alignment.Frequent Reassessments:
Provide consistent feedback and adjustments based on swimmer performance during drills.
Why Balance Training Should Be a Priority
Developing balance early in a swimmer’s career sets the stage for long-term success. Swimmers with strong balance foundations can build more efficient strokes, minimize drag, and conserve energy, all while reducing the risk of overuse injuries. For coaches, emphasizing balance training ensures that swimmers develop strong fundamentals that will benefit them in every race and practice.
Sources:
USA Swimming. (n.d.). Coaching Essentials: Balance and Core Stability. Retrieved from https://www.usaswimming.org/coaches/coach-resources/coaching-essentials
Salo, D., & Riewald, S. (2008). Complete Conditioning for Swimming. Human Kinetics. Retrieved from https://www.humankinetics.com/products/complete-conditioning-for-swimming
WebMD. (n.d.). Balance Training: Benefits, Intensity Level, and More. Retrieved from https://www.webmd.com/fitness-exercise/a-z/balance-training
Please note that some of these sources may require access through academic institutions or purchase for full content.
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