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Isolated core training improves sprint performance in national-level junior swimmers
Matthew Weston1, Angela E Hibbs, Kevin G Thompson
1Sport and Exercise Subject Group, Teesside University, Middlesbrough, UK.
Summary
This study found that a 12-week isolated core training program significantly improved 50-meter front-crawl swim times and core strength in junior swimmers. Core training enhances swimming performance and muscular function.
Area of Science:
- Sports Science
- Biomechanics
- Exercise Physiology
Background:
- Core strength is crucial for efficient swimming technique.
- Previous research has not isolated the effects of core training on front-crawl performance.
- Understanding the impact of targeted core exercises is vital for optimizing athletic development.
Purpose of the Study:
- To quantify the impact of a 12-week isolated core-training program on 50-meter front-crawl swim times.
- To assess changes in core musculature measures functionally relevant to swimming performance.
Main Methods:
- Twenty national-level junior swimmers were divided into an intervention (core training + swimming) and control (swimming only) group.
- The intervention group performed targeted core exercises three times weekly for 12 weeks.
- Probabilistic inferences were used to analyze the effects on swim time and core function.
Main Results:
- The core-training group showed a possibly large beneficial effect on 50-meter swim time (-2.0%).
- Improvements were observed in timed prone-bridge (9.0%) and asymmetric straight-arm pull-down (23.1%) tests.
- Peak EMG activity in core muscles increased significantly during maximal voluntary contractions.
Conclusions:
- This study provides the first evidence of a clear benefit from isolated core training on 50-meter front-crawl swimming performance.
- Targeted core strengthening can enhance swimming speed and functional core capacity.
- Isolated core training is a valuable addition to traditional swimming programs for junior athletes.
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