Blucore Corsuit Swimming Technique Training

Swimming Technique Training

The Blucore Corsuit can be used to improve alignment in the water during any speed of swimming and across all strokes. This includes low-intensity lap swimming, in order to improve general swimming technique and efficiency. While swimming, the athlete should generally aim to maintain a Flat Spine position, with as much contact between their back and the Corsuit as possible. To do so, the lower abdominals should remain at least lightly activated at all times, while the hips are tucked under and the chest pressed down in the water. However, this position is dynamic, and will change slightly as the swimmer moves through the water, and relative to the stroke they are swimming. While the body may undulate, twist and otherwise deviate slightly, this position should be considered “default,” and should be strived for at most times.

The following details the Corsuits uses in:
Contrast Swimming

In contrast sets, the Corsuit is worn for a short distance, then removed for a short distance, and this cycle is repeated multiple times throughout a session. This contrast gives the swimmer just enough time to become accustomed to correct alignment with the help of the Corsuit, then encourages them to transfer this alignment to their normal swimming technique without the Corsuit. Below is a case study of the Corsuit’s effects on a sprint freestyler over the course of a single training session.

The swimmer’s Personal Best (PB) times are as follows:
  • 50 LCM Freestyle: 24.37
  • 100 LCM Freestyle: 51.33
  • 200 LCM Freestyle: 1:51.85

 NOTE: Poor body line and posture & dropped right hip
NOTE: Significantly improved body line and posture & right hip kept high
NOTE: Signicant retention of Corsuit effects

















Kick

The Corsuit is effective for maintaining body alignment while kicking, which is something typically not true of kickboards. Kicking with the Corsuit allows the swimmer to focus more intensely on their alignment, as the arms are kept stationary, limiting distractions. 
 
In freestyle kick, swimmers should aim for a flat spine position, while in backstroke a neutral spine is preferred.
In breaststroke kick, as the swimmer performs the up kick, posture should move towards a neutral spine position, in preparation to drive through with the glutes. Then during the down kick, posture should move towards a flat spine position, so that the body is long and flat during the glide phase.



















 
Underwater Breakout

The breakout from underwater to surface swimming, regardless of the stroke, can also be enhanced with the use of the Corsuit.  A common fault in breakouts is exaggeration of the final underwater kick, causing the hips to break the surface of the water before the first stroke.  The Corsuit helps to prevent this by encouraging the swimmer to keep the body aligned.  See example below:
 
     
 
Streamline Position

The Corsuit can help swimmers achieve an effective strealine position, which is important for many aspects of swimming including dives, push offs, underwater kicking, breakstroke gliding and general drag reduction.
 

 
Dive

Back extension is difficult to control during dives, due to the explosive nature of the movement.  The Corsuit can help swimmers gain an understanding of their alignment as they leave the blocks and as they enter the water, ensuring power and streamline are maximised.

From a starting position on the block, most swimmers' backs will not be completely in contact with the Corsuit. This is ok, as long as this hunch in the lumbar spine is not excessive.
As the swimmer explodes from the blocks and the back extends, they will feel their back come into contact with the Corsuit. swimmers should attempt to not extend beyond this Neutral Spine position, as over-extension can lead to power loss.
As the swimmer leaves the blocks and enters a streamline position in the air, the body should align without entering a fully flat spine position.  In this neutral spine posture, the swimmer will minimise resistance upon entry, while preparing themselves to angle upwards towards the surface.


 





















Backstroke Start Position:

When in the backstroke starting position, the back should be kept as flat as possible.  This prepares the swimmer to drive backwards from the wall.

The Corsuit enables the swimmer to practice a tall, flat spine starting position by providing feedback on how falt their back is.  In the 'take your marks' position, the Corsuit should be fully, or close to fully engaged with the swimmers back in order to achieve this position.























Turn:

A common mistake made by swimmers in touch turns and particularly tumble turns is to raise the head during the approach to the wall.  The Corsuit can be used to give feedback on this position, as the swimmer raises their head before the turn, they will feel increased pressure on the top of the Corsuit, indicating they have lost alignment and momentum. The Corsuit can also be used for improving alignment during the push-off after a tumble turn or touch turn.













Finish:

Finishes in all strokes can be aided through the use of the Corsuit, ensuring effective alignment is achieved as the swimmer takes their final stroke.  The Corsuit discourages hyperextension of the back and lifting of the head during a finish.