SWIMMING SCIENCE BULLETIN

[Adapted from Rushall, B. S., & Graham, K. S. (1993). Muscular condition tests for swimming. NSWIMMING Coaching Science Bulletin, 2(20), 1-13. Kenneth Graham is Head Sport Scientist for the New South Wales Institute of Sport, Olympic Park, Homebush, Australia.]

This document contains descriptions of and protocols for tests that can be used by post-pubertal NSW swimmers to assess the performance of important muscle groups. Some tests are in the formative stage of development. In time, their scientific verification will be completed. All have been adjudged, by a panel of sport scientists and appropriately trained coaches, to have considerable face validity for assessing the type of performance each muscle group has in swimming.

These tests are not appropriate for swimmers who have yet to enter the adolescent growth spurt. The age at which this occurs is: (a) for girls, between 11 and 13 years, and (b) for boys, between 13 and 15 years.

The tests which are recommended are as follows.

1. Front Abdominal Hold. This measures the static muscular endurance of the frontal abdominal muscles.

2. Lumbar Hold. This measures the static muscular endurance of the lower back.

3. Wide-grip chins. This measures the strength potential of the muscles that produce adduction of the upper arm which is very important in all stroking patterns.

4. Horizontal arm hold. This measures the static muscular endurance of the forearms, wrists, and fingers that are needed to hold hand and lower arm positions in stroking patterns.

5. Standing long jump. This is a single assessment of the adequacy of leg "power" which should form a basis for acceptable leg functioning in all swimming strokes.

Coaches are cautioned when first implementing these tests. Since they usually involve maximum exertions, they could cause injury if attempted without adequate precaution. The following activities should precede any testing.

1. Warm-up adequately. The central core temperature of the total body should be warmed by performing a general activity. This can be achieved by jogging in warm clothing. A normal sign that the body is sufficiently warmed is when the forehead, upper lip, and back of hands exhibit a light sweat.

2. Stretch fully across all the joints of the body. These muscle-testing exercises use all muscles and therefore, need them to be fully mobilized in order to handle any type of contraction that occurs in the test battery.

3. Throughout the testing remain warmed. It is important to maintain a very warmed bodily state to perform the series of maximum exertion tests that are proposed. Immediately upon the completion of each test, the swimmer should put on a warm-up suit to retain the body's heat and an elevated core temperature.

4. Before each specific test, stretch again those major muscle groups that will be involved.

Rationale

This test is intended to measure the static muscular endurance of the frontal abdominal muscles. Those muscles are important for stabilizing body positions in the horizontal plane about the longitudinal axis in the various strokes.

Description

The athlete is required to hold a particular position until the position is altered significantly or four minutes elapses.

The test position. The athlete should lie on a comfortable, flat surface.

1. The legs should be drawn up so that the feet remain flat on the ground and the knee bend is 90 degrees (the edge of a book can be used to measure the correct angle).
2. The athlete extends both arms forward, straight, fingers stretched, and palms facing downward.
3. The straight body is raised until the wrists of both arms are over each corresponding knee. This is the test "start" position.

The test protocol. The test is conducted in the following fashion.

1. A clock is started as soon as the "start" position is attained.
2. That position is held without variation.
3. The test ends when significant positional changes or voluntary termination occur. Significant position changes are as follows.
   • The arms are not held straight, fingers stretched, palms down, and positioned over the knees. A change in any of these characteristics is significant. It is important to keep the arms in this position because most swimming actions require specific arm positioning while the body is stabilized.
   • The back is not held straight. If it starts to bend or "give" the position changes outside the bounds of the test.
   • Any other alteration that changes the position. It is vitally important that the athlete be tested on the muscle groups required to hold this exact position. The positioning is as important as the muscular endurance. The combination of the two requirements is what is important for the assessment of this capacity for swimming.

Scoring and Evaluation

The time that the position is held is the test "score." It is considered that if the position can be held for four minutes, the swimmer has sufficient strength and muscular endurance to hold an adequate body position in any swimming event.

With each repeated testing, a swimmer should be expected to improve in score. Any regression would indicate specific muscular conditioning of the frontal lower abdominal muscles is warranted (e.g., sit-ups, kip-ups, V-sits, etc.).

Once four minutes is held and is demonstrated on repeated measurements, the conditioning of this particular group of muscles in this form of action only needs to be conducted on a strength/muscular endurance maintenance schedule.

Rationale

This test is intended to measure the static muscular endurance of the lumbar region muscles in the lower back. Those muscles are important for stabilizing body positions in the horizontal plane about the longitudinal axis in the various strokes.

Description

The athlete is required to hold a particular position until the position is altered significantly or four minutes elapses.

The test position. The athlete should lie, face down, on a comfortable, flat surface.

1. The legs should be extended fully, knees straight, and toes pointed; in much the same position as is desirable for maximum streamlining when swimming. The feet should be together.
2. Both arms should be extended forward and straight with fingers stretched, and palms down.
3. The face should look directly downward with the nose touching the ground.
4. Both legs should be raised with the straight streamlined leg position being maintained. The knees should be held well clear of the ground with at least the mid-point of the thigh being off the surface. This is the test "start" position.

The test protocol. The test is conducted in the following fashion.

1. A clock is started as soon as the "start" position is attained.
2. That position is held without variation.
3. The test ends when significant positional changes or voluntary termination occur. Significant position changes are as follows.
   • The knees bend or the pointed foot position is altered.
   • The arms are not held straight. If they start to bend or "give" the position of hold changes which is outside the bounds of the test.
   • The mid-position of either thigh or any other part of a leg touches the ground.
   • Any other alteration that changes the position. It is vitally important that the athlete be tested on the muscle groups required to hold this exact position. The positioning is as important as the muscular endurance. The combination of the two requirements is what is important for the assessment of this capacity for swimming.

Scoring and Evaluation

The time that the position is held is the test "score." It is considered that if the position can be held for four minutes, the swimmer has sufficient strength and muscular endurance to hold an adequate body position in any swimming event.

With each repeated testing, a swimmer should be expected to improve in score. Any regression would indicate specific muscular conditioning of the lower back muscles is warranted (e.g., swan-ups, leg-holds, etc.).

Once four minutes is held and is demonstrated on repeated measurements, the conditioning of this particular group of muscles in this form of action only needs to be conducted on a strength/muscular endurance maintenance schedule.

Rationale

This test is intended to measure the strength potential of the muscles which produce adduction of the upper arm. These muscles are very important in all stroking patterns.

Description

The athlete is required to perform, in a continuous manner, as many wide grip chins as possible.

The test position. The athlete should hang from an overhead bar with the hands spread at a standardized width.

1. To determine the hand-width distance, stand the athlete back to a wall with arms spread parallel to the ground. Measure the distance from elbow to elbow.
2. The elbow-to-elbow distance is marked on an overhead bar.
3. The bar is gripped with the second finger of each hand over the appropriate mark.
4. The athlete hangs from the bar. The feet should not touch the floor.

The test protocol. The test is conducted in the following fashion.

1. The athlete pulls up to the bar so that the chin clears the bar.
2. The athlete must lower to a full relaxed hanging position after "chinning" the bar and before attempting the next trial.
3. The raises and lowerings must be done in a rhythmical fashion.
4. The focus of the movement to raise the body should come from contracting the large muscles in the upper back and front of the body. It should not be done with the arms. By mobilizing those large muscles, an action which needs to be done in swimming, the athlete will better distribute the work load of the exercise across the appropriate muscles.

5. The test ends when interruptions to the consistent correct performance of the exercise occur. Significant interruptions are as follows.
   • The lowering action does not go all the way to allow the arms to straighten.
   • The chin does not clear the bar. "Almost there" attempts are not counted and are reasons to stop the exercise.
   • There is a rest/stop at the lowered position. Brief rests, which do not occur in swimming races, allow some recovery and, therefore, do not reflect the desirable capacity that is being measured.
   • Grip changes are not permitted.
6. When swimmers are unable to complete even one such "chinning" action, they should embark on a concerted strength training program aimed at developing strength and technique of adducted movements. This action is very important in modern swimming techniques and it needs to be developed to the point that it can at least be measured by this exercise and then improved through further training.

Scoring and Evaluation

The number of correctly completed "chins" is the test "score." There is no upper level desirable score. Swimmers should attempt to become as proficient at this exercise and perform it as many times as possible. However, it should be realized that there comes a time when the strength attained by the athlete is of sufficient magnitude that it will accommodate all the demands of the highest level of competitive swimming participation. To improve beyond that point, while being meritorious, may be unnecessary extra work.

Once the swimmer's score becomes relatively constant, that is, it does not improve further despite conscientious efforts to train with resistance exercises to produce improvements, the conditioning of the muscles for this form of action only needs to be conducted on a strength/muscular endurance maintenance schedule.

Rationale

This test is intended to measure the static muscular endurance of the forearms, wrists, and fingers that need to hold hand and lower arm positions in stroking patterns.

Description

The athlete is required to hold a particular position, while supporting a weight, until the position is altered significantly or four minutes elapses. The position of the forearm, wrist, and hand in a pulling pattern is particularly important for establishing force application. The alignment of those anatomical segments must be straight. The ability to maintain that integration will greatly affect the propelling efficiency of a swimmer.

The test position. The athlete should sit on a normal sturdy chair, lean forward and support the back of the upper arms on the knees, and hold both arms and hands horizontally and in a straight line. A weight should be supported in each hand.

1. A normal sturdy chair should be used for the exercise. The lower legs should be vertical with the knees being hip-width apart.
2. The athlete should lean forward so that the lower back of the upper arms rest on the knees. The elbows should be in front of the knees and not supported. The angle of the upper arms and contact with the knees will produce a stabilizing effect on the swimmer's posture for the exercise.
3. Both arms should be extended parallel to the ground with the hands face-up. The alignment of the lower arms, wrists, and hands should be straight.
4. A weight should be supported at the base of the fingers of each hand. Each hand weight should be 5 percent of the body weight. Table 1 indicates the single hand weight to be used.
5. When the body position and the straight arms are held with the weight across the base of the fingers, the test "start" position has been attained.

TABLE.1. THE WEIGHT TO BE SUPPORTED IN EACH HAND FOR THE HORIZONTAL ARM HOLD EXERCISE.

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    Body Weight     Exercise Weight     Body Weight     Exercise Weight	
_________________________________________________________________________

       40 Kg            2.0 Kg             80 Kg            4.0 Kg
       50 Kg            2.5 Kg             90 Kg            4.5 Kg
       60 Kg            3.0 Kg            100 Kg            5.0 Kg
       70 Kg            3.5 Kg
_________________________________________________________________________

The test protocol. The test is conducted in the following fashion.

1. A clock is started as soon as the "start" position is attained.
2. That position should be held without variation.
3. The test ends when significant positional changes or voluntary termination occur. Significant position changes are as follows.
   • The arms are shifted from their relational position to the knees.
   • The arms are not held straight. If they start to bend at the wrist, the fingers "curl" around the weight, or the horizontal attitude starts to sag downward, the ability to hold the important alignment has ceased to be demonstrated. Test cessation occurs even if changes occur in only one arm (a weakness in that arm is demonstrated).
   • Any other alteration that changes the position. It is vitally important that the athlete be tested on the muscle groups required to hold this exact position. The positioning is as important as the muscular endurance. The combination of the two requirements is what is important for the assessment of this capacity.

Scoring and Evaluation

The time that the position is held is the test "score." It is considered that if the position can be held for four minutes, the swimmer has sufficient strength and muscular endurance to hold an adequate arm-hand position in any swimming event.

With each repeated testing, a swimmer should be expected to improve in score. Any regression would indicate specific muscular conditioning of hand, wrist, and forearm muscles is warranted (e.g., pronated forearm curls, ball squeezing, wrist curls, etc.). If one arm is weaker, exercises should be performed on that arm until it is "balanced" with the other.

Once four minutes is held and is demonstrated on repeated measurements, the conditioning of this particular group of muscles in this form of action only needs to be conducted on a strength/muscular endurance maintenance schedule.

Rationale

The role of the legs varies greatly across the four competitive swimming strokes. Because of the size of leg musculature and the small part they play in total propulsion, they usually are sufficiently strong to effect an adequate kick. With endurance training, leg capacity to meet the demands of competitive swimming can usually be met. However, it is still advisable to assess the "power" of the legs as a general indication of their training "health." The standing long jump is considered to be a satisfactory test for evaluating the condition of the legs. It is more akin to the leg action of dives and turns than any other form of jumping.

Description

The athlete is required to perform five standing long jumps in a particular manner. The average of the three best jumps is to be calculated.

The test position. The athlete should stand feet aligned but apart and be prepared to execute a double-leg take-off accompanied by a double-arm thrust.

It is desirable to conduct this test on a surface that is firm in the take-off area, so that no slipping will occur, but soft in the landing area to avoid injury.

1. A line should be drawn on the ground. The athlete should stand with the toes touching the line, and feet apart at a distance that approximates that used on starting blocks.

2. The swimmer should bend forward and place the fingers of each hand on the toes of the corresponding foot. This "crouched" position should roughly simulate the position for a racing start that is held on the starting blocks. This is the test "start" position.

The test protocol. Testing is conducted in the following manner.

1. Allow athletes at least three trials to practice this action prior to conducting formal measured trials.
2. The athlete should spring forward from the start position. No arm backswing should be permitted for the action used should contain as many elements of the swimming start and turn leg-drive and arm actions as possible.
3. A landing with both feet should be attempted. The rearmost portion of the most backward foot should be considered to be the distance covered in each trial. That distance should be measured and noted.
4. Five measured trials should be performed.

Scoring and Evaluation

The two shortest distances recorded in the five trials should be discarded. The remaining three "best" trials should be averaged. That average is the test "score." A minimally acceptable distance is one that exceeds the athlete's height.

With each repeated testing, a swimmer should be expected to improve in score. Any regression or initially unacceptable score would indicate specific muscular conditioning of the legs is warranted (e.g., plyometric depth jumps, bounding, jump-squats, etc.).

Once a distance is consistently recorded, that is, the maximum distance possible seems to have been attained, the conditioning of the leg muscles in this form of action only needs to be conducted on a power maintenance schedule.

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