Core (Abdominal, back and hips) exercises for swimmers

Medicine Balls

Medicine Balls of different weights and sizes are great to use for strength training. If you have a rubber medicine ball that can be bounced, throwing the ball against the wall is a great exercise. Otherwise, try doing them with a partner. Do each exercise for 20 reps for 3 sets.

These exercises will help develop the explosive muscles in your arms, chest, and core that will help grab and throw the water in all strokes.

Chest Pass-Standard chest pass, like those used by a basketball player. Stand about an arms-length-and-a-half from the wall (approx. 3-4 feet). Stick your elbows out with the ball against your chest, and then throw the ball forward against the wall.

Overhead Tricep Throw-This resembles the overhead pass that basketball players use. Standing about 1-2 feet from the wall, hold the ball above your head. Your elbows should be bent (at about a 120 degree angle). Your hands and the ball should stay above your head throughout the 20 repititions. This will really develop your triceps.

Side Thrusts-Stand facing sideways about 6 feet from the wall with the ball on the side of your body opposite from the wall. Rotate using your hips (not your back!) and hurl the ball at your wall. Catch the ball after on the side of your body closest to the wall, and then take it back to the other side, then repeat. This will really help develop the core strength needed to efficiently rotate in freestyle and backstroke, and to maintain thrust in breaststroke and butterfly.