Core Exercises Unique to Swimming

The following is an exclusive excerpt from the book Developing the Core, published by Human Kinetics. All text and images provided by Human Kinetics.

Exercises performed in the water that improve swimming skills while they work the core are particularly beneficial. One particularly useful core exercise specifically for swimmers is a kickboard progression as described below.

1.       Beginner: Place one or two kickboards under the chest, and balance on them in a streamlined position.

2.       Intermediate: Add additional kickboards under the chest to increase the challenge.

3.       Advanced: While in the streamlined position, alternate moving the arms and legs in sweeping arcs.

Note that this exercise can also be performed while maintaining a streamlined position on your back with the kickboards placed under the upper and midback.

The NSCA, the world’s leading sport conditioning organization, offers its unrivaled expertise in a book perfect for any athlete seeking to strengthen the core and improve athletic performance. Featuring 11 ready-to-use sport-specific programs, Developing the Core provides more than 50 of the most effective exercises along with science-based assessments to help athletes understand their individual needs.

The book is available in bookstores everywhere, as well as online at the NSCA Store.