One of our friends recently had questions about core rotations and core training. This is the information we sent him:
Core rotations are simply rotating through core exercises for a given amount of time. For example
Core rotations – 4 min, switch exercises every :30 could just be a series repeating – for instance, alternating pikes and ride-the-bike, or could be a bunch of exercises and look like:
:30 flutter kick
:30 kick outs
:30 ride the bike
:30 pikes
:30 Russian twists
:30 sit-ups
:30 plank
:30 sit-up get-ups
Use what works best with your team – the real effectiveness will come in progressing in exercise time and difficulty, and the effort given by the swimmers. Some video links follow at the bottom with a bunch of core work ideas. Please copy and paste the links below into your browser.
Championship Core Training
#1
http://www.youtube.com/watch?v=fU0jqP4radE&list=UU0zptkU-mFCY-G-5iE_r0HQ&index=94&feature=plcp
#2
http://www.youtube.com/watch?v=S9gwH829DdE&list=UU0zptkU-mFCY-G-5iE_r0HQ&index=93&feature=plcp
#3
http://www.youtube.com/watch?v=dnnS0xgARMM&list=UU0zptkU-mFCY-G-5iE_r0HQ&index=92&feature=plcp
#4
http://www.youtube.com/watch?v=TUO_ew7OnlQ&list=UU0zptkU-mFCY-G-5iE_r0HQ&index=91&feature=plcp
#5
http://www.youtube.com/watch?v=OB3ihY8zcE0&list=UU0zptkU-mFCY-G-5iE_r0HQ&index=90&feature=plcp