Swimming

Question 1

This is?

What is its purpose?

Prep:
Layer 1:
Layer 2:
Layer 3:

Answer 1

Swimming

Strength in core & lumbar spine

Start position for preparation:
* Lying prone
* Shoulders stabilised spine neutral
* Core stability muscles engaged
* Legs extended on floor and in line with hips

Layer 1 (preparation):
* Inhale to prepare
* Exhale and lengthen through one leg, creating a small lift
* Inhale and return to floor
* Repeat with other leg

Layer 2 (exercise):
* As in preparation start position but extend arms on floor out in front of body
* Inhale to prepare
* Exhale and lift right arm, upper body and left leg, small ROM
* Inhale and return to start
* Repeat other leg and arm

Layer 3 (progression):
* Inhale to prepare
* Exhale and li– the upper body and arms at the same time as the legs
* Inhale to hover
* Exhale to control back to the start

Question 2

5 teaching points

Answer 2

• Keep tension out of upper body
• Make sure there is no increase in tension in lumbar spine
• Keep pelvis stable and shoulders stabilised
• Remain stable through the spine
• Utilise lateral thoracic breathin

Question 3

Exercise teaching points

Answer 3

• Keep arms as straight as possible
• Keep non-working leg in contact with floor

Question 4

Swimming Variations

Layer 1:
Layer 2:
Layer 3:

Answer 4

Layer 1 (preparation):
* Rest on hands and knees in 4-point kneeling
* Hands directly under shoulders, knees under hips and hip distance apart
* Maintain neutral through whole spine
* Engage core stability muscles
* Inhale to prepare
* Exhale and slide foot in a straight line away from the body
* Inhale and return

Layer 2 (exercise):
* As layer 1 when leg is fully extended then li– the leg from the floor
* Start with a small ROM and focus on lengthening
* Make sure neutral is maintained and pelvis is stable
* Lower the leg fully extended until toe touches floor then slide back to start position
* Repeat with other leg

Layer 3 (progression):
* As above lift hand from the floor and raise arm out in front of head (opposite arm to the leg that has been raised)
* Repeat with other leg and arm

Question 5

6 teaching points for swimming?

Answer 5

*Keep toe on the floor until leg is fully extended and then lift
* On return keep leg straight until toe touches the floor, then slide in
* Leg should be level with hip or lower if stability cannot be maintained
* Hips stable and pelvis level
* Keep neck in alignment
* Core muscles engaged and scapulae stabilised

Question 6

5 prime movers for swimming?

Answer 6

Hamstrings, gluteals, erector spinalis, quadriceps, and trapezius

Question 7

Stabilisers for swimming

Answer 7

Transversus abdominis, lumbar multifidus, internal and external obliques, quadratus
lumborum

Question 8

Repitions

Answer 8

5 - 10 each leg

Question 9

Progressions

Answer 9

More reps
Slow down the moves

Question 10

Adaptations

Answer 10

• Prep exercise only
• Single arm then single leg and alternate these
• Less ROM
• Fewer reps
• Single arm only

Question 11

Modifications

Answer 11

• Cushion under knees
• Rolled up mat under hands
• In prone – head on
  cushion/block

Question 12

Release stretch

Answer 12

Childs pose