In swimming, to progress and break the training routine, the swimmer can use different accessories. These accessories are well known and very common on the poolside.
To go even further, swimmers can use lesser-known accessories such as elastic bands. It is important to remember that there is not just one type of elastic, but several, to be used according to the goals.
Ankle band
Goal usedto prevent leg kicking, forcing the swimmer to concentrate on arm strength and body alignment.
Position : place it around your ankles to hold them together and prevent you from kicking.
Technique : This accessory not only works the arms. The swimmer has to push harder to move forward, improving traction and alignment. It is important to concentrate on your arm movements and to keep your body well aligned.
Combine it to a pull buoy to completely immobilize the legs and focus only on the arm technique.
Exercice
Exercice
- Place an elastic band around your ankles to hold them together, preventing your legs from kicking.
- Swim with your arms only (front crawl or breaststroke), keeping your body in line.
- A pull-buoy can be added for better buoyancy.
After a few lengths, you will feel that your arms are pushing much harder, and you'll need to correct your body alignment to avoid becoming unbalanced.
Resistance band
Also known as overspeed elastic.
Goal : used todevelop explosiveness and speed.
Position : must beattached to a fixed point, usually the edge of the pool or a starting block, and then put around the swimmer's waist.
Technique : it allows you to swim while creating additional resistance. By forcing against the band in search of speed, the swimmer works on his explosiveness.
Resistance elastic is very popular with sprinters, who need great strength and speed over a short distance.
Exercice – sprint resistance
- Attach the elastic band to a stable point and wrap the other end around your waist.
- Move forward to stretch the band, then sprint as far as you can against the resistance.
- Swim explosively and powerfully.
- Once you have reached the limit of resistance, release the effort and let the band take you back to the starting point for an easy active rest.
- Repeat 6 to 8 times with rest time of 30" each.
Goal this drill willbuild explosive power and speed.
Exercice - overspeed
- Attach the elastic band to a stable point and wrap the other end around your waist.
- Back off to create tension, then swim towards the attachment point. The elastic will propel you forward, artificially increasing your speed.
- Concentrate on rapid arm and leg cadence to maintain your technique despite the increased speed.
- Do sets of 25 to 50 meters, then rest. Repeat 6 to 10 times.
Goal : this drillenhances speed movement and frequency.
Exercice also doable in pairs, with one person swimming while the other holds the elastic band. The swimmer has rubber band hooked to the pelvis, while the other stands out of the water, pulling or not to play with resistance.