And not just any core training – there are some specific tricks to get stronger and faster in the water

People who are active in the swimming community have been saying it for years, but one focused study finally confirmed it – core training has a positive effect on your swim time.

Not just any sit up will do, however. The core exercises need to be functional and transferable to your movements in the water. The suggested high-level core training program incorporates multiple muscle groups and should be done before a swim.

If you are a swimmer who wants to get faster, this is a must-read!


Check out the guide to core training for swimmers here:

Dr. Angelna Hibbs did a written interview for Swimming Science regarding her recent publication, Isolated core training improves sprint performance in national-level junior swimmers. This was the first study to analyze the effects of core training on swimming performance. As Dr. Hibbs wrote:

“Compared to the control group, the core training intervention group had a possibly large beneficial effect on 50-m swim time, this represented a 2% improvement on 50m swim time. Results also showed small-moderate improvements on specific core ability tests; such as the prone-bridge endurance test and straight-arm maximum strength pull-down test. The results showed moderate to large increases in peak EMG activity of the core musculature during isolated tests of maximal voluntary contraction of the core muscles analysed, this suggests that the individuals had gained strength in the core muscles as a result of the core training programme.”



Generating power through the legs with a stable core and upper body allows transference of the energy for dolphin kicking. This exercise requires eccentric quadriceps strength, eccentric rectus abominus strength, concentric rectus abdominus strength, and isometric scapular stability. For more information on these muscles, check out swimming core training.

Source: Swimming World Magazine

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