Innovative Stretchcord Training for Swimmers was written for athletes who want to become more powerful and have greater endurance in the water.
Dr. Arata teaches how to design dryland stretchcord workouts for age group, masters and triathlon swimmers. Workouts can be done in as little as 10-minutes a day with lasting results. Stretchcords are ideal for dryland training because they offer resistance that most closely mimics swimming strokes, and the resistance increases throughout each pull. The facts that they are inexpensive, they travel light and can be used nearly anywhere are added benefits in a sport that thrives on daily training.
The bottom line is—if you want to be a faster swimmer, this book is for you!
Doctor Alan W. Arata holds a B.S. in Engineering, an M.S. in Exercise Science and a Ph.D. in Biomechanics. The son of a swimmer and swim coach, Dr. Arata started his swimming career at the "very old" age of 15, but at age 17 won a High School State Championship. After a Division I collegiate swimming career, he competed in and later coached Modern Pentathlon (swimming, running, fencing, shooting and equestrian). Dr. Arata has coached at the NCAA Division I level in two different sports, netting four NCAA trophies. He is the author of, The Parents’ Guide to Swimming and several research articles. He is married to the former Kimberly Dunlop, a nine-time Modern Pentathlon National Champion. They have two children who are both age-group swimmers. Dr. Arata is a retired Professor of Biology and Physical Education and coaches USA and high school swimming.
Why Use Stretchcords--The best things about stretchcords are that they provide great resistance training while allowing swimmers to come very close to mimicking proper swimming arm motions in all four strokes. Generally, the more any dryland work approximates swimming motions, the more likely it will produce faster swimming. Not only can stretchcord work mirror proper swimming technique, proper technique used during stretchcord training can translate to a proper swimming stroke in the water. This is the case because stretchcord work strengthens movement patterns. Swimmers tend to use pull patterns in the water that feel strong to them. So, it is important that swimmers mimic proper pull patterns in the four competitive strokes when using stretchcords. Pulling incorrectly with stretchcords, just as pulling incorrectly in the water could cause more harm than good, because incorrect repetitions will build strength in incorrect motor patterns, and those incorrect forms will become habit the water. Therefore, it cannot be stressed enough that all stretchcord pulls should be done using proper stroke technique. The old adage that, “Practice doesn’t make perfect—it makes permanent,” is oh so true.
Of course, by their very nature, stretchcords provide more resistance the further they are stretched. This means that throughout a stretchcord pull, the tension increases. The end of a pull is more difficult than the beginning. This is different than a weight machine that provides consistent resistance throughout a motion. I highlight this aspect of stretchcords because it is a great benefit. When a swimmer strokes in the water, the beginning of their pull is stronger than the end of their pull because mechanically, swimmers are able to activate more muscle fibers to perform the swimming task in the catch phase of the stroke as compared to the “finish” of the stroke. When swimmers tire or slow down, it is often commented that, “their strokes shortened.” What actually became shorter were the ends of their strokes. They physically didn’t have enough strength to finish their pulls. Using stretchcords will help strengthen the finishes of swimmers’ strokes because of the greater resistance at the end of a stretchcord pull. Swimmers who work with stretchcords should benefit from this specific-area strength gain.
Along a similar line, one racing technique used in swimming is to finish through the ends of the strokes very fast so that the hands can get back to the catch position quickly. It takes a great deal of strength to accelerate the hand through the end of a swimming stroke. The ever-increasing resistance aspect of stretchcords again, can develop the strength needed to do this, perhaps even better than swimming itself can.
Stretchcord workouts are not limited by the size of the pool. In a pool, swimmers can only take so many strokes before they are forced to turn. During the turn, their arms are necessarily at rest, which can hamper training. This is especially true for swimmers training in a short course pool, but needing to compete in either long course or open water. With stretchcord training, swimmers can pull continuously for the number of pulls that best suits the event or events for which they are training.
One last asset of stretchcords is their portability. They are small and light and can be used just about anywhere. If a swimmer is going on vacation, or in the case of a masters swimmer, perhaps a business trip, a set of stretchcords takes up little more room than a pair of shoes. They can be tied off to door handles, banister rails, and in some cases heavy furniture. They can be used in hotels, at grandma’s house, even in airports. No reason to leave them at home. This means a training routine doesn’t have to stop because the equipment or pool is not available.
Cost is also a consideration when looking at any kind of training. There are other dryland swim devices, like the Swim Bench® that do a good job mimicking the swimming stroke, at least for freestyle and butterfly. Swim Benches® also have some nice technological features (isokinetic resistance and force gauges) that increase their usefulness. However, these swimming-specific training devices can cost thousands of dollars. And despite their much lower cost, stretchcords have advantages in several areas.
So, stretchcords are ideal for dryland swim training because they offer resistance training that mimics the swimming stroke, and the resistance increases throughout each pull. The facts that they are inexpensive, they travel light and can be used nearly anywhere are added benefits in a sport that thrives on daily training.