Core Training for the Struggling Swimmer

In Dryland, Injury Reduction by AdminLeave a Comment

How many times have you been told to brace your core? How many times have you been fully sure of what this means?

From 5th grade gym class to trying to master the butterfly, this phrase inserts itself into many facets of life.

But what does it mean? How do we successfully train proper bracing for all athletes? If you’re feeling lost or, at least, ineffective in this realm, read on.

As with all training principles, proper progression is key. We need proper building blocks and gateways to properly brace and then layer movement on top of a strong brace.


I like to look at things in four phases. 

I find that the four stages above provide a great platform for all athletes.

Activation and Proper Bracing: This phase is establishing the difference between “squeeze your abs” and a brace that you can hold throughout movement. Revisit this stage often.

Limb Movement with Proper Bracing: Now that we have an established brace, let’s see how the athlete responds to movement. Can he or she hold a brace while engaging in activity.

Specific Body Positioning: This is where the “sport specific” side of things comes in. I’m not trying to mimic a swimming stroke on land, but I will try to engage the body in similar joint angles, body positions, and pulling patterns.

External Load: This is the final stage after a solid amount of mastery is shown in the previous stages. The athlete must earn the right for external load to be added.

Sample Exercises





We have a free webinar coming up this week that will break down all four stages in-depth with programming and exercises! 

CLICK HERE to register!

Can’t make the live show? The webinar will be uploaded to RITTER Masters after the live recording.

Want more content like this?

Leave a Comment