McLeod Ian - Swimming Anatomy

Table of Contents

Title Page

Copyright Page

CHAPTER 1 - THE SWIMMER IN MOTION

Freestyle

Butterfly

Backstroke

Breaststroke

Dryland Training Programs

Dryland Training for Young Swimmers

CHAPTER 2 - ARMS

Standing Double-Arm Triceps Pushdown

Dumbbell Kickback

Close-Grip Push-Up

Close-Grip Bench Press

Medicine Ball Chest Pass

Tate Press

Barbell Biceps Curl

Dumbbell Biceps Curl

Concentration Curl

CHAPTER 3 - SHOULDERS

Forward Dumbbell Deltoid Raise

Lateral Dumbbell Deltoid Raise

T Exercise

Dumbbell Shoulder Press

Bent-Over Reverse Dumbbell Fly

Prone T, Y, A (Blackburn)

Scapular Push-Up

Scapular Dip

Internal Rotation With Tubing

External Rotation With Tubing

Crabwalk

Overhead Single-Arm Bounce

CHAPTER 4 - CHEST

Push-Up

Feet-Elevated Push-Up

Medicine Ball Push-Up

Barbell Flat Bench Press

Dumbbell Physioball Bench Press

Barbell Incline Bench Press

Dip (Chest Version)

Standing Double-Arm Medicine Ball Throw Down

Supine Medicine Ball Partner Pass and Catch

Wheelbarrow

CHAPTER 5 - ABDOMEN

Hollow Hold

Watch TV

V-Up

Flutter Kicks

Physioball Crunch

Cable Crunch

Seated Physioball Abdominal Hold

Russian Twist

Kneeling Chop

Physioball Prayer Roll

Physioball Upper-Trunk Rotation

Physioball Jackknife

CHAPTER 6 - BACK

Chin-Up

Pull-Up

Lat Pull-Down

Standing Straight-Arm Pull-Down

Double-Arm Seated Machine Row

Bent-Over Single-Arm Row

Standing Zeus

Lumbar Extension

Physioball Back Extension

Physioball Prone Superman Progression

Physioball Prone Streamline

Physioball Bridge

CHAPTER 7 - LEGS

Back Squat

Single-Leg Squat

Dumbbell Step-Up

Lunge

Standing Hip Internal Rotation

Standing Hip External Rotation

Romanian Deadlifts (RDLs)

Physioball Hamstring Curl

Leg Curl

Leg Extension

Band Lateral Shuffle

Standing Hip Adduction

Inversion and Eversion Ankle Band Strengthening

CHAPTER 8 - WHOLE-BODY TRAINING

Single-Arm Lawn Mower

Burpee

Block Jump Start Into Streamlined Position

Band-Resisted Start

Box Jump

Diagonal Cable Column Lift

EXERCISE FINDER

ABOUT THE AUTHOR

Library of Congress Cataloging-in-Publication Data

McLeod, Ian.

Swimming anatomy / Ian McLeod.

p. cm.

ISBN-13: 978-0-7360-7571-8 (soft cover) ISBN-10: 978-0-736-09385-9 (soft cover)

1. Swimming--Training. 2. Swimming--Physiological aspects. 3. Aquatic sports injuries. I. Title.

GV837.7.M37 2010

797.21--dc22

2009016094

ISBN-10: 978-0-736-09385-9 (print)

ISBN-10: 0-7360-8627-7 (Adobe PDF)

ISBN-13: 978-0-7360-7571-8 (print)

ISBN-13: 978-0-7360-8627-1 (Adobe PDF)

Copyright 2010 by Ian A. McLeod

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Acquisitions Editor:Tom Heine; Developmental Editor:Leigh Keylock; Assistant Editor:Laura Podeschi; Copyeditor:Bob Replinger; Permission Manager:Martha Gullo; Graphic Designer:Fred Starbird; Graphic Artist: Tara Welsch; Cover Designer: Keith Blomberg; Photographer (for illustration references): Neil Bernstein; Photo Asset Manager:Laura Fitch; Visual Production Assistant:Joyce Brumfield; Art Manager:Kelly Hendren; Associate Art Manager:Alan L. Wilborn; Illustrator (cover):Jennifer Gibas; Illustrators (interior):Jennifer Gibas and Becky Oles; Printer:United Graphics

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America 10 9 8 7 6 5 4 3 2 1

The paper in this book is certified under a sustainable forestry program.

Human Kinetics

Web site: www.HumanKinetics.com

United States:Human Kinetics

P.O. Box 5076

Champaign, IL 61825-5076

800-747-4457

e-mail: humank@hkusa.com

Canada:Human Kinetics

475 Devonshire Road Unit 100

Windsor, ON N8Y 2L5

800-465-7301 (in Canada only)

e-mail: info@hkcanada.com

Europe:Human Kinetics

107 Bradford Road

Stanningley

Leeds LS28 6AT, United Kingdom

+44 (0) 113 255 5665

e-mail: hk@hkeurope.com

Australia:Human Kinetics

57A Price Avenue

Lower Mitcham, South Australia 5062

08 8372 0999

e-mail: info@hkaustralia.com

New Zealand:Human Kinetics

Division of Sports Distributors NZ Ltd.

P.O. Box 300 226 Albany

North Shore City

Auckland

0064 9 448 1207

e-mail: info@humankinetics.co.nz

E4563

CHAPTER 1

THE SWIMMER IN MOTION

Swimming Anatomy is both a visual guide to the role of the musculoskeletal system in the four competitive swim strokes and a catalog of swimming-oriented dryland and weight-room exercises. The exercises in the text will help you maximize your performance and gain a competitive edge. Specific examples will help you choose exercises that target the most-used muscles for each stroke, starts, and turns to ensure that you are getting the best results from your program. Included are exercises that may help you prevent injuries by strengthening key stabilizing muscles and decreasing muscle imbalances. To help you understand how these exercises enhance performance, descriptions of the roles that various muscles play in propelling a swimmer through the water and guidance in using selected exercises to target those muscles are included. This chapter features an overview of the primary muscles used in the kicking motions and during the pull-through and recovery phases of freestyle, butterfly, backstroke, and breaststroke. The chapter also addresses some strength and conditioning principles and how they relate to designing a swimming-specific dryland program. Chapters 2 through 8, organized according to major body parts, each contain exercises with accompanying illustrations and easy-to-follow descriptions and instructions. The anatomical illustrations that accompany the exercises are color-coded to indicate the primary and secondary muscles and connective tissues featured in each exercise and swimming-specific movement.