Faster Turns (10/13/2008)

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comes from Adam Depmore, coach at Lone Star Aquatics in Round Rock Texas. Depmore offers some advice for developing faster turns.

Depmore’s Tip:

The ability for a swimmer to turn faster, whether it be an open turn or a flip turn, is largely placed on his or her core strength. Think about it: you are trying to change directions as fast as possible, so having a weak or imbalanced core can really hinder your performance. Developing core strength takes time and practice. So try the following exercises in progression, and you will be getting off those walls faster in no time.

Try these three progressive exercises:

Jump Tuck: Stand on both feet and jump in the air as high as possible while tucking your legs as much as you can. Perform 3 sets of 5 at a minute rest.

Hanging Knee Raises: Hang, with your arms extended, and lift your knees until your thighs are parallel with the ground. Lower your legs slowly as you breathe. If done properly, this exercise will really help develop proper alignment as well as core strength.

Jump Tuck with a Medicine Ball: Excellent for developing core explosiveness and reaction time. Perform a jump tuck (described above) with a 4 to 12-pound ball between your feet. As you jump with ball between your feet, try to release it in mid air and catch it with your hands.