Artistic swimming, formerly known as synchronized swimming, demands exceptional physical preparation. Athletes must develop a unique combination of strength, flexibility, and endurance to execute perfect technical figures.
What strength training is essential for artistic swimming figures?
Success in complex technical figures first relies on a solid and specific muscular foundation. Artistic swimmers develop different musculature from other swimmers due to the particular demands of their discipline.
Core stabilizer muscles form the cornerstone of physical preparation. Exercises such as frontal and lateral planks help maintain the perfect vertical position essential for aerial figures. Athletes often incorporate destabilizing variations to strengthen deep muscles.
Legs require targeted strengthening to ensure powerful propulsion and precise movements. Squats, lunges, and leg extensions are an integral part of the training routine. The distinctive feature lies in the slow and controlled execution of these exercises, reproducing the real conditions of the figures.
Shoulders and arms play a crucial role in propelling and stabilizing the body. Working with resistance bands helps develop endurance without creating excessive muscle volume that would detract from aesthetics. Modified pull-ups specifically target the back muscles essential for inverted figures.
Muscular endurance takes precedence over maximum strength in this discipline. Long sets with moderate resistance help develop the ability to maintain difficult positions for several seconds, even minutes during complete programs.
How to work on flexibility for spectacular figures?
The extraordinary flexibility of artistic swimmers doesn’t come naturally but results from meticulous daily work. This physical quality directly determines the ability to execute the most impressive figures.
Hip joint range of motion conditions the quality of vertical and horizontal splits. Athletes practice different forms of stretching: passive to gain maximum amplitude, active to strengthen the ability to maintain extreme positions, and PNF (proprioceptive neuromuscular facilitation) to combine strength and flexibility.
Back flexibility allows for spectacular arches and curved positions. Progressive work with exercises like bridges or wheels develops this unique capability. Experienced swimmers can touch their feet with their head in an arched position.
Shoulder mobility facilitates fluid arm movements and improves propulsion. Specific exercises aim to increase external and internal rotation, essential for certain figures such as twists or turns.
A rigorous stretching program is part of each training day. Sessions typically last between 30 and 45 minutes and are practiced at different times: light warm-up in the morning, intensive sessions after aquatic training when muscles are warm.
What are the most complicated figures in artistic swimming?
And what training for long breath-holds?
The exceptional respiratory capacity of artistic swimmers allows them to execute entire sequences underwater while maintaining intense physical effort. This ability requires dedicated and progressive training.
Static breath-hold exercises develop CO2 tolerance and allow gradually extending time spent without breathing. Athletes start with short series and gradually increase duration according to their progression.
Dynamic breath-holding combines physical effort and oxygen deprivation. Swimmers perform complete lengths underwater while executing various figures. This practice reproduces the real conditions of competition where they must remain smiling despite the lack of air.
Controlled breathing techniques improve the efficiency of gas exchange. Work on lung capacity and ventilation efficiency helps optimize each inhalation before an underwater sequence.
This comprehensive physical preparation forms the invisible foundation of spectacular performances in artistic swimming. Without these exceptional qualities of strength, flexibility, and respiratory capacity, even the most talented swimmers could not execute the technical figures that characterize this demanding but fascinating sport.
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