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International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
The Effect of Core Strengthening on Performance of
Young Competitive Swimmers
Dr. Dnyanesh Patil1, Dr. Shivani Chowdhury Salian2, Dr. Sujata Yardi3
1Assistant Professor, Department of Physiotherapy, D.Y. Patil University, Nerul, Navi Mumbai, India
2Professor, Department of Physiotherapy, D.Y. Patil University, Nerul, Navi Mumbai, India
3Advisor, Department of Physiotherapy, D.Y. Patil University, Nerul, Navi Mumbai, India
Abstract: Study design: Randomized control trial Objectives: To assess the added effect of core strengthening on performance within
young competitive swimmers. Background: There have been studies in the past which evaluated efficacy of various exercise protocols in
improving performance in young competitive swimmers. This improvement was expressed in terms of changes in the values of sprint
time and stroking characteristics. The need of the hour has favored us answer this research question regarding the efficiency of core
strengthening program in improving the performing in the young competitive swimmers. Methods: 60 young competitive swimmers
(mean±SD, Age 14.2 ± 1.49) participated in the study of both sexes divided in two groups. (N= 60, n1= 30, n2= 30). Outcome measures
were evaluated before and after 6 weeks of an additional core strengthening. Repeated measures ANOVA, Friedman test, Unpaired t-
test and Mann Whitney U test were used to analyze their performance. Results: Significant differences between values of outcome
measures were noted between experimental and control group at p < 0.05. Conclusion: Added core muscle strengthening enhanced the
performance in young competitive swimmers projected as significant improvements in 50m freestyle sprint time, velocity and stroke
index. Level of Evidence: Therapy, level 1b.
Keywords: Freestyle swimmers, Stroke Index, Stroke Length, Stroke Rate, Swim velocity.
1. Introduction
The objective of competitive swimming is to cover a given
distance in water in the least possible time2, 17. Performance
in swimming depends on generating propelling power and
minimizing the resistance to movement in water17, 25.
Excelling in swimming records requires the swimmers to be
more specific and rigorous in their training regime which
has improved over the years garnering more support from
sport science20, 28. Dry land training is an integral part of the
training program for swimmers currently on the basis of
evidence substantiated through research work19,26. Many
studies have not been able to draw fulfilling conclusions as
regards the relationship between improvements of strength
on dry land and performance of swimmers in water19.
Studies in the past have inferred that dry land strength
training lack the positive transfer between dry land gains and
swimming propulsive force due specificity of training27.
Maintaining a streamlined body position and balance is one
of the critical factors in improving the efficiency of a
swimmer’s performance, which in turn depends on the
strength of the core muscles23. Unlike other ground based
sports swimming has no ground pushing back to limit the
way in which the body can move and adjust the center of
gravity to maintain balance, and therefore the core muscles
have to be as strong as possible to carry out similar functions
of balance and movement in water 13, 23.
Studies have also proven that there is a strong positive
correlation between core muscles strength, buoyancy and
finally swimming performance. Where sport specific skills
are concerned, an athlete’s core acts as a foundation of
movement generation and power production leading to an
improvement in the performance4,8,16. A strong core enables
an athlete to execute more efficient and swift body
movements thereby leading to a better force distribution
from the fully developed core to the upper and lower body
region16. In swimming the extremities which connect to the
lumbar spine are responsible for propelling the body through
water. A strong core will enable more energy to be
transferred from the core to pull and keep the components of
the stroke. A weak core will leak out more energy, resulting
in less powerful and kick and hence it is important to
develop a strong core in swimming13.
However there is little evidence proving that the core muscle
strength would be translated into improving the performance
of swim time at large26. Regardless of the amount of strength
a young athlete possesses in the upper and lower limbs, a
weak core will ultimately decrease the total amount of
power that can be accumulated4,11.
Specific body composition and proportions in adolescent
individuals affects the performance in swimming12,17. It is
believed that rigorous swimming training must begin before
puberty to make successful swimming champs10,17. Studies
correlating swimming performance with physical traits and
physical capacity in young swimmers are extremely
limited15,19. Therefore, the purpose of this study is to find the
effect of core training on the performance of young
competitive swimmers. We hypothesized that core
strengthening exercise program when added to the routine
swim training program for swimmers brings about positive
changes in the performance of young competitive swimmers.
2. Methods
2.1 Study subjects
Seventy nine swimmers were assessed for eligibility (n=79),
out of which 19 swimmers did not met the inclusion criteria.
Sixty (n=60) competitive swimmers were selected for the
Paper ID: 02014789
2470
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
study in the age group of 14-18 for boys and 12-18 years for
girls. The Demographic information of competitive
swimmers with mean ± SD is shown in Table 1. The
subjects included for this study were young competitive
level swimmers who have participated in any competition of
minimum school or club level swimmers between the ages,
Girls 12-18, boys 14-18 who have been trained or coached
for at least two years. Subjects with back pain in last six
months, cardiovascular or neurological problems, giddiness
or balance disorder or subjects undergoing any core training
or strength training were excluded.
2.2 Test procedures
Prior to testing, all subjects were informed about the nature
and course of the study and written assent was given
followed by the parents giving their consent to allow their
ward to participate in this study. The research proposal was
approved by the ethics committee of D Y Patil University,
Navi Mumbai. The subjects were assigned randomly to one
of the two groups, for allocation of participants a computer
generated randomly selected subset of subjects was used
(http://www.graphpad.com/quickcalcs/randomize1.cfm).
Group 1: Experimental Group
Group 2: Control Group
All subjects became familiar with the testing procedures that
took place approximately one week prior to session. During
the pretest session, each subject received instructions from a
therapist that explained and demonstrated proper execution
of each exercise.
2.3 Outcome Measures
2.3.1 Swimming performance
Time taken to complete 50m distance. It was determined by
using a stopwatch. All the swimmers performed maximal
freestyle 50m over a 25m swimming pool.
2.3.2 Functional Core Muscle Strength Performance
18: For assessment specific motion patterns and quality of
movement is done. The Core Muscle Strength Test was used
to monitor the athlete's core strength. To undertake this test
the subject requires a flat surface or a mat to support the
elbows and arms and a stopwatch (FIGURE 2). If the
subject is unable to hold any of these positions then the test
is to be stopped. This Test is conducted by keeping the mat
to support the elbows and arms to begin with the plank test
position. Once the correct position is assumed the tester
starts the stop watch.
Figure 2: Functional Core Muscle Strength Performance
2.3.3 Stroke rate
The time required to perform 3 stroke cycles was measured
and then used to calculate Stroke Rate
SR= 60 × 3/tSR (SR- Stroke Rate, tSR- time taken of 3
cycles)
2.3.4 Stroke length
The stroke length or distance per stroke was calculated by
dividing the velocity by the stroke rate expressed in m.cycle
V = S/t (V- Velocity, S, Distance, t- time)
SL = V × 60/SR (SL- Stroke Length) 3
The velocity was recorded as distance divided by time taken
to complete the race.
2.3.5 Stroke index
The stroke index (SI) was defined by Costill et.al (1985) as
the product of average velocity and stroke length and they
considered it a valid indicator of swimming efficiency. The
resulting units were m2 * (s.cycle)-1
SI= V × SL (SI- Stroke Index) 3
2.4 Training Protocol
After the completion of all baseline measurements the
subjects age and sex matched swimmers were selected and
randomly assigned to each of both groups. Experimental
group (Group 1) received core training along with the
routine swimming training. All the group 1 participants were
trained for 3 times a week for six weeks. Outcomes
measures of both groups were collected after every 2 week
until their end of training after 6 weeks. Six exercises were
performed in one session as shown in
Paper ID: 02014789
2471
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
Figure 3, 4 and 5: The duration of the each session lasted for 30 minutes to 1 hour.
3. Statistical Analysis
Data was analyzed using SPSS 15.0. Means ±SD were
calculated for each variable. Baseline outcome variables
were analyzed after six weeks using a repeated measure
analysis of variance for 50 m freestyle sprint time, stroke
rate, stroke length, swim velocity, and stroke index and
Independent student’s t- test for comparison within the
groups and between two groups respectively. Similarly
Friedmann test for functional core muscle strength test for
comparison within groups and Mann Whitney U test for
comparison between the two groups. Statistical significance
was set at p≤.05. A Bonferroni correction for multiple
comparisons was used for post hoc analysis. All data are
presented as Mean ±SD.
Paper ID: 02014789
2472
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
Table 1: Demographic Information of the Subjects enrolled in the study
Descriptive Statistics*
Group 1 Group 2
M (n=19) F (n=11) M (n=19) F (n=11)
Age 14.7 ± 1.29 13.4 ± 1.50 14.7 ± 1.29 13.4 ± 1.50
BMI 19.97 ± 5.04 21.03 ± 3.08 21.4 ± 2.59 19.78 ± 2.01
Abbreviations: BMI, Body Mass Index; n, Number of
subjects
*Data presented as Mean ± SD
Paper ID: 02014789
2473
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
Table 2: Mean (± SD) of 50 m Freestyle Sprint time, Stroke Rate, Stroke Length, Velocity, Stroke Index for pre test and post
test & percentage change at the end of training from baseline
Table 2 Descriptive statistics for 5m freestyle sprint time, Stroke Rate, Stroke Length, Swim Velocity
& Stroke index‡ , Percentage change at the end of training from baseline
Assessment Pre test Post test %
change
2
n
d
week 4t
h
week 6t
h
week
50 m freestyle
sprint time Group 1 36.74 (6.76) 36.50 (6.81) 36.18 (6.62)* 35.71 (6.52)*† 2.8
Group 2 35.76 (4.12) 35.24 (4.49) 35.30 (4.30) 35.33 (4.43) 1.2
SR Group 1 63.48 (11.28) 62.86 (10.07) 62.69 (10.13) 62.49 (9.23) 1.55
Group 2 64.50 (9.91) 64.67 (9.11) 63.91 (8.71) 63.70 (7.87) 1.24
SL Group 1 1.37 (0.37) 1.39 (0.35) 1.41 (0.38) 1.43 (0.37) 4.37
Group 2 1.35 (0.28) 1.35 (0.26) 1.37 (0.26)* 1.38 (0.26)* 2.22
v Group 1 1.40 (0.22) 1.41 (0.23) 1.42 (0.23) 1.44(0.23)* 2.85
Group 2 1.42 (0.16) 1.43 (0.16) 1.43 (0.16) 1.44 (0.18) 1.40
SI Group 1 2.0 (0.84) 2.05 (0.84) 2.08 (0.85) 2.14(0.88)* 7
Group 2 1.94 (0.59) 1.97 (0.58) 1.99 (0.58) 2.03. (0.62) 4.63
Abbreviations: SR- Stroke Rate; SL- Stroke Length; SI- Stroke Index; v- swim velocity
Group 1: Core training group; Group 2: Control Group
*significant difference within group between pre and post test by comparing mean differences at p<0.05;
†: significant difference between groups by comparing mean difference at p<0.05
‡: Values are in Mean (±SD)
Table 3: Mean (± SD) of Functional Core Strength for pre test and post test & percentage change at the end of training from
baseline
Table 3 Comparison of Pre test and Post test of Functional Core strength in swimmers
Assessment Pre test Post test % change
2
n
d
week 4t
h
week 6t
h
week
Functional Core
strength Group 1 0.67 (0.76) 0.76 (0.57) 1.73 (1.17)* 2.53 (1.33)*† 73.51
Group 2 0.67 (0.59) 0.90 (0.73) 0.86 (0.73) 1.03 (0.83) 34.95
*significant difference within group between pre and post test at p<0.05;
†: significant difference between groups at p<0.05
4. Results
This study enrolled a total of sixty young competitive
swimmers. At the baseline there were no significant
differences between the groups in age, BMI, or any of the
outcome measures.
Demographics of each group are provided in TABLE 1. The
mean (±SD) for all outcome measures 50m freestyle sprint
time, Stroke Rate, Stroke Length, Swim velocity, Stroke
Index are summarized in TABLE 2 and Functional Core
Muscle strength test TABLE 3
Repeated measures ANOVA analysis of 50 m freestyle
sprint time showed significant changes in group 1 (p <.05) at
the end of fourth and sixth week of training. No differences
were found in group 2 (p>.05). Post hoc comparison within
groups demonstrated a significant difference between
baseline and post fourth and sixth week of training.
Comparison between group 1 and group 2 for swimming
performance using independent student t-test showed
significant changes at the end of training period (p>.05). No
significant differences were obtained between baseline and
at the end of training for Stroke Rate and Stroke Length
(p>.05). However the percentage difference between
baseline readings to Post training sixth week reported 1.55%
as compared to 1.24% improvement in control group, and
for Stroke Length 4.37% improvements in experimental
group & 2.22% control Group as shown in TABLE 2.
A significant difference was obtained between baseline and
post sixth week of training of Swim velocity and Stroke
Index (p<.05). Post hoc comparison demonstrated significant
improvements in swim velocity and stroke index at the end
of training. Improvements were shown in the fourth week
alone. No significant differences were observed between the
groups for swim velocity and stroke index.
A non parametric Friedman’s test revealed a statistical
significant difference of functional core muscle strength in
group 1 (Chi square (3) = 69.191, p<.05). Subsequent Mann
Whitney U test showed a significant difference between the
groups (p<.05).
5. Discussion
We hypothesized that a combined swimming with additional
core training would improve the swimming performance in
young competitive swimmers.
5.1 50 m Freestyle sprint time
The results show that the group 1 improved significantly
(p=.000) at the end of training while no change occurred in
group 2. Both the groups improved their performances in 50
m freestyle swim timings but the experimental group gained
statistically significant higher values than the control group
at the end of training (p <.05). In a previous study dry land
strength training did not reflect the transfer of strength gains
Paper ID: 02014789
2474
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
into the swim time28. On the other hand another study
reported enhanced core stability, which did not transfer into
improvement of swimming performance24.
In this study as expected the specific, scheduled and
composite core strength training exercises does definitely
lead to a greater significant improvement in the sprint time
for 50m freestyle swimming. The liable explanation to this
could be higher demand on motor system and increased
muscle activity by the core muscles which maintained the
streamlined posture required while swimming and thus
producing powerful movement efficiently, thus improving
the swim time.
If the pelvis is unstable the swimmer will not be able to
generate maximum power with each kick and stroke thereby
increasing the swim time. When the abdominal muscles are
not strong enough to balance on water, the trunk tends to sag
down laying extra kinematics causing an increased drag
which demands on the structure of upper and lower limbs to
maintain the state of equilibrium5
In comparison of both the groups of this study, the group 1
showed the improvement in performance at the end of fourth
week, thus signifying the importance of core strength
training in improving the timed performance of young
swimmers.
5.2 Stroke Rate, Stroke Length and Swim Velocity
As per statistical analysis there was lack of improvement in
performances of stroke rate and stroke length at the end of 6
weeks of core training period in group1, but there was
statistically significant difference in stroke index at the end
of sixth week (p=.010) and swimming velocity improved as
early as at the end of fourth week (p=.000), however, group
2 showed an improvement in swim velocity only at the end
of 6th week (p=.003).
This study showed a non significant decrease in stroke rate
(average 0.08 stroke min-1) after 6 weeks of core training.
Many studies have identified stroke rate and stroke length as
a factor of swimming performance and it is associated with
muscular power14
Increased velocity is accounted for by an increased stroke
length and decreased stroke rate, and increase in speed can
also be obtained by increased stroke length with no change
in stroke rate in freestyle swimmers6,7. One study found out
that the velocity changes varied between slower and longer
competitors, but did not show any changes as far as stroke
rate and stroke length were concerned. Also another study
reported that stroking parameters for short distance events
do not have same influence on anthropometric
characteristics22. There could be a probable association
which needs further research between waist hip ratio and the
stroke rate and stroke length. According to our observations
females having wider pelvis spend few extra fraction of
seconds in “turning time”. This definitely warrants evidence.
Stroke index improved in group 1 as it’s related to velocity
and SL, velocity is significantly improved but not SL; so the
stroke index value showed changes because of the
significant change in velocity30. The swimming velocity
represents the product of SR and SL, therefore in order to
keep a given velocity; the swimmers generally adopt a
combination of SR and SL, which they consider to be the
most efficient. Elite swimmers adopt a different combination
of these parameters in relation to less experienced ones,
being the fact that possibly one of the factors determines
their higher performance level leading to direct changes in
SI9. Concerning regarding SI, which is according to the
studies in the literature which suggest a relationship between
SI and swimming technical skill and that faster swimmers
have higher SI values21.
5.3 Core Strength
This study showed significant increase in functional core
muscle strength at the sixth week (p>.000) which was
projected as a significant rise in their performance. Core
strengthening leads to an improvement in the stability
around the lumbar spine bringing about the biomechanical
change enabling a swimmer to move more swiftly in water
in an efficient manner. If these elements are not maintained,
then resistive forces at the extremities will increase and
stroke technique will break down, leading to an inefficient
stroke. In our study we have seen increased core strength of
a swimmer which has improved the ability to maintain
efficient technique thorough out the entire race.
Research stating whether there are any benefits of specific
core stability or core strength exercises in activating muscles
is limited and conflicting because of the wide variety of data
collection methods, exercise techniques and subjects used
for analysis. There is not one single exercise that activates
and challenges all of the core muscles; therefore, a
combination of exercises is required to result in core
stability and strength enhancements in an individual1,15.
When designing a strength program for competitive
swimmers, we have taken into consideration of exercises
that involve movements that are specific to swimming while
challenging the core musculature.
Studies attempting to determine an effect of core
strength/stability on athletic performance little support had
been identified for a relation to performance17. In this study
it was made sure that the swimmers perform more functional
activity for assessing functional core strength. Many sport-
specific training program’s fail to include low load motor
control training, which has been identified as an essential
part of core strength training and improving core stability15.
Therefore, by performing a well structured and functional
program using both low and high load training,
improvements should be attained in all the processes
contributing to core stability and core strength, thus
positively impacting sporting performance15.
This study showed swim specific exercises lead to an
improving the performance in swim time with the
improvement in core strength evaluated by Functional Core
Muscle Strength Performance test. Margins for improvement
in subjects are relatively small for highly conditioned group
of athletes. Using a homogenous group of athletes, however,
does enable a high level of sensitivity for any improvements
to be observed following an intervention program29.
Paper ID: 02014789
2475
International Journal of Science and Research (IJSR)
ISSN (Online): 2319-7064
Impact Factor (2012): 3.358
Volume 3 Issue 6, June 2014
www.ijsr.net
Licensed Under Creative Commons Attribution CC BY
In summary this study suggest that six weeks of core
training significantly improves core muscle strength, 50m
freestyle sprint time and stroke index with no variations in
stroke rate, and stroke length. Nevertheless the improvement
in the group 1 was nearly double as compared with the
improvements seen in the group 2. Therefore adding specific
exercises to a swimmers strength training program will
generally increase the speed and power of a swim stroke and
tremendously affect the improvement with respect to swim
time.
6. Conclusion
Six week core strengthening with routine swimming is
sufficient to improve the 50m freestyle swim performance in
time, swim velocity and stroke index much earlier than the
group which did not undergo core training program.
However six week of core training was not enough to
improve the stroke rate and stroke length for 50 m distance
in young competitive swimmers.
7. Scope of Future Research
Majority of this research demonstrate the effects of short
term core strengthening on sprinting performances. Owing
to the current popularity in young individuals for strength
and conditioning programs, additional long term
strengthening trials should be undertaken to investigate on
the stroking characteristics and performances. Also a new
paradigm is necessary for highly trained individuals to
develop different types of core strength training in to
maximize the performances. Inference of this Study can be
implemented in young Swimmers to improve their sprinting
performance.
8. Acknowledgements
The authors would like to acknowledge the swimmers who
dedicated their time and energy to participate in this study.
The authors also thank to DY Patil Sports Academy, Nerul
and Fr Agnel’s Sports complex, Vashi for their assistance
and cooperation in the completion of this study.
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Authors Profile
Dr. Dnyanesh Patil (P.T): Assistant Professor,
Department of Physiotherapy, D.Y Patil University,
Nerul, Navi Mumbai. BPTh, MPT (Sports). Working
sports Physiotherapist aiming towards developing
sports performances and rehabilitation. Research
interest in the field of Sports, Especially in swimming.
Dr. Shivani Chowdhury Salian (P.T): Professor,
Department of Physiotherapy, D.Y Patil University,
Nerul, Navi Mumbai. She is a Research Scholar
pursuing at the same university. She also a qualified
Professional in Clinical trial Management. She also
achieved the Fellowship of the Academy of General Education.
She is a Executive Committee Member of Mumbai Branch of IAP
and Life Member of IAP. She also has designed instruments like
Vaginal Electrode, Perineometer, Pelvic Inclinometer, Pelvic Floor
Exerciser. Published and presented research papers in different
areas of specialties in physiotherapy. Her areas of Special Interest
includes Women’s Health and Geriatrics. Ante-natal, Post-natal,
and Gynaecological Conditions, Occupational and Environmental
Medicine, Exercise Physiology and Sports.
Dr. Sujata Yardi (P.T) is Advisor, Department of
Physiotherapy, D Y Patil University, Nerul, Navi
Mumbai. Former Dean, Professor and Director of the
same Department. She is having 44 years of vast
experience in the field of Physiotherapy. She has
Published and Presented numerous Research papers. She also has
conducted workshops on various topics like EMG and NCV
studies, Update on Electrotherapeutics, Vestibular Rehabilitation,
BPPV, Recent Trends in Electrotherapy practice, and Recent
Advances in Electrotherapy. She also has received Fellowship
Award from IAP in the year 2010. Her areas of Special Interest
includes Pulmonary and Cardiac Rehabilitation, Orthopaedic
Rehabilitation, Adult Neuro-Rehabilitation, EMG and NC studies
Paper ID: 02014789
2477