One skill owned by elite swimmers is the ability to hold a rigid body shape while performing fluid, functional movements with the arms and legs. This week we explore how one Olympic sprinter – Kristian Gkolomeev – develops this skill.

**Monday -**

### [Body Balance – Backstroke Arms](https://www.goswim.tv/app/lessons/633fb611efb683328357d9c1)

Teaches coordination of movements.

Jonty is very big on connecting the brain while swimming.

Building pathways to those connections means mixing up various movements.

:12 - backstroke recovery and horizontal arm sweep back

:19 - trying to have as little body movement as possible

:28 - slicing rather than pulling or pushing

:36 - the arm above water destabilizes the body

:43 - you can see some body movement

:46 - for additional challenge, remove the pull buoy

:51 - a bit more stabilization from the feet

1:03 - the hand slice

1:07 - watch the hand stabilization

**Tuesday -**

### [Body Balance – Snow Angel on Your Back](https://www.goswim.tv/app/lessons/633fb611efb683328357d548)

Pull buoy and strap at ankles

:11 - easier than the first one as nothing is above the surface

:20 - again, trying not to move too much - can practice longer

:25 - because of balance and stability, even slicing will move the body (arm mass)

:34 - movements are slow and deliberate

:44 - fully extended

:57 - opening up the shoulders

**Wednesday -**

### [Body Balance – Side-to-Side Arms](https://www.goswim.tv/app/lessons/633fb611efb683328357d7c0)

Starting face down - no snorkel

Buoy and Strap at ankles

:04 - sweep the arm under the body and touch the other arm

:10 - again, using non-natural movements to build awareness

:26 - making the movements slow and controlled enough to not disturb the body

:41 - fully reaching to the opposite arm

:52 - the arm moving gracefully but the body rigid

No snorkel as the change in body buoyancy may impact body stabilization

**Thursday -**

### [Body Balance Alternating Arms](https://www.goswim.tv/app/lessons/633fb611efb683328357d6f1)

Starting face down - no snorkel

:04 - opposing movements at the same time

:10 - hands slicing

:17 - fluid movements with arms - rigid body

:30 - seeing full body on the surface

:44 - full extension forward and backward

:54 - alternating with stability

1:11 - full extension with stability

**Friday -**

### [Kickboard Balance](https://www.goswim.tv/app/lessons/633fb611efb683328357d705)

:05 - all swimmers most fun game

:08 - creating a stable body to hold the boards under

:10 - multiple boards means more buoyancy trying to get up

:11 - constant body manipulation to hold the boards under

:12 - now raise the arms out of the water

:21 - arms out, only using core to stabilize the boards

:28 - legs bending slightly, but the core must bring them back in line

:29 - arms back in water

**Saturday -**

### [BOSU Push-Ups](https://www.goswim.tv/app/lessons/633fb611efb683328357d7fd)

:02 - start with stable rigid line

:05 - push up on a non-stable platform

:10 - watch the subtle movements of the BOSU

:19 - arms need to be opposing for balance

:25 - hold in the down position

Maintain the plank position throughout the exercise

**Sunday -**

### [Physioball Balance](https://www.goswim.tv/app/lessons/633fb611efb683328357d732)

:07 - stabilize yourself on the physioball

:11 - knees about shoulder width

:17 - when you feel stable - start to uncoil the arms

:21 - watch the subtle stabilization

:24 - the slower the movement, the more control

:29 - the initiation of the streamline

:31 - reaching the tight streamline

Realize that like tight rope walking, he no longer has his outriggers

:38 - full body stabilization - front back side to side

:50 - release from the streamline slowly

:55 - arms directly out - Vitruvian Man

:57 - arms return down to the sides

1:03 - watch the full process


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Oct 4, 2022 - Building a Stable Core Zoom