splash! Foundation Training for Swimmers

This 90 minute workshop provides an overview of Foundation Training principles and teaches swimmers how they can incorporate the work to feel stronger and smoother in the water.

Why should swimmers practice Foundation Training?

While swimming is a wonderful low impact exercise for your body, it can also cause  postural issues and other injuries due lack of strength and stability in key muscular structures causing overcompensation and improper stroke technique.

Breathing in swimming is essential. Swimmers are constantly blowing bubbles when they are in the water, taking full advantage of their lung capacity. Decompression breathing, a key component of Foundation Training, will help swimmers experience calmer consistent breathing patterns in the water through expanding and elevating their rib cage and engaging their abdominal muscles. 

Foundation Training helps swimmers create space in their body. By opening the chest, swimmers posture will improve. This space will decrease tension in the shoulders and neck to help them to fully activite their lat muscles to take deeper stronger strokes. 

The goal is for swimmers to feel stronger in the water and move their bodies as they were intended to. It is all about alignment!

Agenda

1) Overview of Foundation Training 

Discuss its core components of Decompression breathing, anchoring, and hinging

2) Learn the following Foundation Training movements:

Standing Work 

Founder

Lunge

Woodpecker

Archer

Standing Decompression

Ground Work

8 Point Plank

Prone Decompression

Supine Decompression

3) Time for Questions

*Foundation Training is done barefoot

*Mats and water will be provided however individuals are welcome to bring their own