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Core Rotation Questions Answered with Video

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

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