Purpose: Many believe core training is beneficial for swimmers, yet the research is lacking on this notion. Other studies and sports have found positive associates with core training on throwing accuracy and proprioception (Lust 2009). In fact, studies have suggested throwing velocity can improve ~4.9% in handball players (Saeterbakken 2011). Balance has also been suggested to improve with core training (Sandrey 2013). Only one study has trialed core strength and swimmers: One study by Weston (2014) assessed core training in swimming. Of this study, twenty national-level junior swimmers (~16 years) were split into either an intervention or control group. The intervention group completed core training, which included lumbo-pelvic complex and upper region extending to the scapula three times per week for 12 weeks. The core training group had a significant improvement in the 50-m swim (~2%) as well as on land tests. Peak EMG activity also increased. Directions: Form a pillar or bridge by supporting your body on your stomach with only the feet and forearms touching the ground. Next, keep your body straight with the elbows directly beneath the shoulders, the hands flat on the floor, and the head looking down and contract your quadriceps and glutes with your feet pointed. Next, step forward with your arms, attempting not to move your hips side to side. References: 87. Lust KR, Sandrey MA, Bulger SM, Wilder N. The effects of 6-week training programs on throwing accuracy, proprioception, and core endurance in baseball. J Sport Rehabil. 2009 Aug;18(3):407-26. 88. Sandrey MA, Mitzel JG. Improvement in dynamic balance and core endurance after a 6-week core-stability-training program in high school track and field athletes. J Sport Rehabil. 2013 Nov;22(4):264-71. Epub 2013 Jun 24. 89. Saeterbakken AH, van den Tillaar R, Seiler S. Effect of core stability training on throwing velocity in female handball players. J Strength Cond Res. 2011 Mar;25(3):712-8. doi: 10.1519/JSC.0b013e3181cc227e. 94. Weston M, Hibbs AE, Thompson KG, Spears IR. Isolated Core Training Improves Sprint Performance in National-Level Junior Swimmers. Int J Sports Physiol Perform. 2014 Jul 8. [Epub ahead of print]