BluCore Corsuit User Manual

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The Corsuit is Patent Pending.

CONTENTS

CLICK ON HEADING TO JUMP TO SECTION

1 INTRODUCTION ............................................................................................................................................................... 3

1.1 TERMINOLOGY ...................................................................................................................................................... 4

1.2 POSTURE ............................................................................................................................................................... 5

1.2.1 Land Posture:

Neutral Spine

..................................................................................................................... 6

1.2.2 Swimming Posture:

Flat Spine

................................................................................................................. 7

1.2.3 Things to Note About Posture .................................................................................................................. 9

2 TRAINING PRINCIPLES ................................................................................................................................................ 10

2.1 SWIMMING TECHNIQUE TRAINING .................................................................................................................. 10

2.1.1 Contrast Swimming ................................................................................................................................ 11

2.1.2 Kick ............................................................................................................................................................ 13

2.1.3 Underwater Breakout .............................................................................................................................. 15

2.1.4 Streamline Position ................................................................................................................................. 17

2.1.5 Dive ............................................................................................................................................................ 18

2.1.6 Backstroke Start Position ...................................................................................................................... 20

2.1.7 Turn ............................................................................................................................................................. 21

2.1.8 Finish .......................................................................................................................................................... 23

2.2 ENERGY SYSTEM TRAINING .............................................................................................................................. 24

2.2.1 Lactate State Training ............................................................................................................................. 24

2.2.2 Aerobic State Training ............................................................................................................................. 24

2.2.3 Hypoxic State Training ............................................................................................................................. 24

3 SPORTS ......................................................................................................................................................................... 25

3.1 SWIMMING (POOL) ............................................................................................................................................. 25

3.1.1 Swimming Strokes ................................................................................................................................... 25

3.1.2 Distances ................................................................................................................................................. 31

3.2 SWIMMING (OPEN WATER) .............................................................................................................................. 32

3.3 TRIATHLON ......................................................................................................................................................... 33

3.4 DRY LAND / STRENGTH AND CONDITIONING .................................................................................................. 34

3.4.1 Bracing ...................................................................................................................................................... 35

3.4.2 Bracing and Control ................................................................................................................................. 37

3.4.3 Bracing, Control and Resistance ........................................................................................................... 41

4 EXAMPLE SESSIONS ................................................................................................................................................... 47

JOIN US

1 INTRODUCTION

The Corsuit is a simple, yet advanced tool for developing posture, body position and core strength in swimming. The Corsuit Advanced User Guide explores some of the most effective ways it can be incorporated into your training.

The Corsuit is worn around the waist, and provides the user with tactile feedback on their postural alignment. If the user is well aligned, they will feel the Corsuit fit comfortably, with pressure evenly distributed along the length of the device. If the user begins to fall out of alignment, they will feel the pressure redistribute to the ends of the Corsuit, signalling to the user that they need to realign themselves.

Below is an excerpt from the Corsuit User Guide, demonstrating the difference between normal standing posture and ideal swimming posture while using the Corsuit.

The Corsuit can be used for every stroke, and even outside of swimming, for example during strength and conditioning or dry land training.

The Corsuit Advanced User Guide is not intended to be an exhaustive resource, and we welcome feedback and new ideas. Always use the Corsuit with caution, under the supervision of a coach and in accordance with the Corsuit User Guide, which can be found here:

http://blucoreswim.com/corsuit-user-guide/

1.1 TERMINOLOGY

In swimming, there are often many ways of saying the same thing. We like to use the following terms to describe how swimming with the Corsuit works:

Posture

Posture refers to the alignment of the spine, as well as the body as a whole. A well-aligned body will move through the water more efficiently, creating less drag than a poorly aligned one. For differences in normal posture (‘Neutral Spine’) and swimming posture (‘Flat Spine’), see Section 1.2.

Synonyms include:

posture, postural alignment, body position, body line, Neutral Spine, Flat Spine.

Antonyms include:

misalignment, slouching, rounding, arching, snaking, hyperlordosis, hyperkyphosis.

Feedback

The Corsuit provides simple tactile feedback in the form of pressure. If the swimmer is well aligned, pressure will be even along the length of the Corsuit. If the swimmer slouches, pressure will relocate to the ends of the Corsuit, indicating to the user that they have fallen out of good alignment.

Other types of feedback swimmers might typically receive include verbal feedback (i.e. from listening to a coach/teammate), visual feedback (i.e. looking at video footage or images) and proprioceptive feedback (i.e. spatial awareness). In this way, verbal, visual, proprioceptive and tactile feedback work together to enhance skill acquisition.

1.2 POSTURE

Because the body is positioned differently while swimming than it is while standing, walking and running, ideal spinal posture for these activities is different too.

We refer to the two major postures as Neutral Spine (generally for upright, landbased activities like walking and running) and Flat Spine (generally for swimming), and the Corsuit is capable of providing feedback to help you achieve both.

It is important to understand the differences in these major postures in order to ensure you’re in the most efficient and safest position possible for what you’re doing.

1.2.1 Land Posture:

Neutral Spine

Neutral spine is a term used to describe ideal day-to-day human posture. This posture is suitable for bipedal land activities such as standing, walking and running. A Neutral Spine is fairly straight, but will have some curvature, as this provides shock absorption while upright. However, the major body parts should still be aligned, so that the major joints sit directly above one another. In this position, the hips have a very slight anterior tilt (butt sticks out), which gives a mechanical advantage to the muscles at the back of the hips that generate the power required for walking and running.

OVERARCHED POSTURE

MAJOR JOINTS MISALIGNED -

EXAGGERATED CURVE IN SPINE -

SIGNIFICANT GAP BETWEEN BACK AND CORSUIT -

NEUTRAL SPINE POSTURE

- MAJOR JOINTS ALIGNED

- SOME CURVATURE IN SPINE

- SMALL GAP BETWEEN BACK AND CORSUIT

When you see the Neutral Spine symbol , this is an exercise in which you should focus on maintaining a Neutral Spine position. Always use caution, and cease the exercise if you experience pain or discomfort. If you have any existing back injuries or relevant medical conditions, see your health professional before using the Corsuit.

1.2.2 Swimming Posture:

Flat Spine

For swimming, it is generally ideal to have a spine that is even flatter than Neutral Spine. This is due to the fact that the body moves through the water horizontally instead of vertically, and drag is a much more significant factor.

Like Neutral Spine, a Flat Spine positions all the major body parts in a line. Additionally though, the lumbar and thoracic curves are flattened by tucking the hips under and pushing the chest out. This brings the entire spine into alignment.

In this position, a number of benefits are gained for swimming. In order to flatten the lumbar spine, the hips must tilt posteriorly (butt tucks under), giving a mechanical advantage to the muscles at the front of the hips that generate the majority of the kick power in freestyle, butterfly and backstroke.

NEUTRAL SPINE POSTURE

MAJOR JOINTS ALIGNED -

SOME CURVATURE IN SPINE -

SMALL GAP BETWEEN BACK AND CORSUIT -

FLAT SPINE POSTURE

- MAJOR JOINTS ALIGNED

- BACK FLATTENED

- NO GAP BETWEEN BACK AND CORSUIT

Furthermore, with the chest pressed down in the water, a proportionately larger volume of the lungs is submerged, providing additional buoyancy. This is why, when the upper body and head are kept down, the legs feel as though they are lifted closer to the surface of the water. In this position, the body also creates a smaller hole while moving through the water, producing less drag in the process.

It must be noted that, in many ways, there are only very subtle differences between Neutral Spine and Flat Spine. With this in mind, some swimmers – even elite ones – may never be able to achieve a fully Flat Spine position.

However, most people struggle to maintain even a Neutral Spine, so practicing these postures can be beneficial in many ways. While an athlete may never be capable of achieving and maintaining a perfect Flat Spine position, that’s OK! Improvement is the name of the game.

When you see the Flat Spine symbol , this is an exercise in which you should focus on maintaining a Flat Spine position. Always use caution, and cease the exercise if you experience pain or discomfort. If you have any existing back complaints or relevant medical conditions, see your health professional before using the Corsuit.

1.2.3 Things to Note About Posture

While Neutral Spine and Flat Spine refer to ideal postures for walking and swimming respectively, these are by no means static activities. Particularly in swimming, as you move, rotate, undulate, stroke and kick through the water, your posture will – and should – change accordingly. The postures described herein are purely intended to be foundation positions for each activity, from which any necessary deviations are made.

There are also many times while swimming that it is necessary to alternate between Neutral Spine and Flat Spine.

For example, in butterfly kick (see right), during the down-kick a Flat Spine is advantageous, and during the up-kick a Neutral Spine is more effective.

For activities like this that require both postures, both symbols are shown:

For best results, swimmers should practice both positions during dry land training (see Section 3.4), in order to improve their overall postural awareness and control. The best swimmers in the world are generally able to fluently adjust from Neutral Spine to Flat Spine and back again, as well as brace and execute controlled movements in these positions as required.

The Corsuit is intended to simply support postural training and/or exercises. All postural training should be conducted under the guidance of a qualified professional who is familiar with the different postural requirements of swimming. If you have any existing back problems, postural impediments or other relevant medical conditions, consult your relevant health professional(s) before using the Corsuit and/or undertaking any of the training described herein.

UP-KICK

NEUTRAL SPINE

DOWN-KICK

FLAT SPINE

2 TRAINING PRINCIPLES

2.1 SWIMMING TECHNIQUE TRAINING

The 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.

2.1.1 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

• Significant retention of Corsuit effects

1. START OF SESSION

NO CORSUIT

2. MID-SESSION

WITH CORSUIT

3. END OF SESSION

NO CORSUIT

While this is not necessarily indicative of a permanent effect, it demonstrates that the Corsuit can have a very positive influence on swimming technique, even over short periods of use.

This contrast also gives the coach a chance to quickly determine any postural deficiencies in the athlete, and to observe their response to the Corsuit. Then, over a period of days, weeks and months, the swimmer’s retention of this new alignment can be monitored.

1200M AS 300m FREE / 300m CORSUIT

This will help the swimmer feel the difference in their alignment before, during and after wearing the Corsuit, and understand how to achieve a good body position. Furthermore, this will prevent the swimmer from becoming dependent on the Corsuit, as it is only being used for short periods of time.

Cues:

- back as flat against Corsuit as possible

- core switched on at all times

- arms and legs stay relaxed

- maintain this position and feeling after removing Corsuit

2.1.2 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 kick a Neutral Spine is preferred.

For breaststroke and butterfly kick, swimmers should focus on using the core and hips to alternate between Neutral Spine to Flat Spine as required.

For example, in breaststroke kick, as the swimmer performs the up-kick, posture should move towards a Neutral Spine position, in preparation to drive with the glutes.

UP-KICK

NEUTRAL SPINE

FREESTYLE KICK

FLAT SPINE

BREASTSTROKE KICK

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.

STREAMLINE FREESTYLE KICK + SNORKEL

Using a snorkel and Corsuit while kicking with the arms in a streamlined position means the head is kept down, in line with the spine. To do so the swimmer should keep the eyes looking straight down at the bottom of the pool. This makes it significantly easier for the swimmer to focus on and maintain spinal alignment, as the snorkel removes the need to crane the head back to breathe.

Cues:

• eyes face straight down

• back flat against Corsuit

• core switched on at all times

• legs stay relaxed

• knee straight during up-kick, slight bend during down-kick

DOWN-KICK

FLAT SPINE

BREASTSTROKE KICK

2.1.3 Underwater Breakout

The breakout from underwater to surface swimming – regardless of 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. This can cause significant speed loss, as the body breaks from a streamline position and the torso is angled downwards for the first stroke.

The Corsuit helps to prevent this by encouraging the swimmer to keep the body aligned, ensuring that an upward trajectory is maintained until the breakout is complete, minimising speed loss.

HIPS BREACH FIRST

OVERARCHED SPINE

HEAD BREACHES FIRST

FLAT SPINE

BREAKOUT + 2 STROKES + FINS

The swimmer should push off the wall to a greater depth than normal, then kick toward the surface at a steeper angle than normal. This exaggerates the breakout angle, making it harder for the swimmer to incorrectly breakout with the hips first. If the swimmer does make the mistake of angling downwards on the final kick, they will feel pressure from the bottom of the Corsuit. Done correctly, the extra propulsion from the fins should allow the swimmer to breach high out of the water during the breakout.

Cues:

• maintain steep breakout angle

• last underwater kick is short and sharp, not exaggerated

• head stays in line with body – not craned back, not buried

• core braces extra hard for initial stroke

• back of head breaks surface first

• hips rise to surface during first arm stroke recovery

2.1.4 Streamline Position

The Corsuit can help swimmers achieve an effective streamline position, which is important for many aspects of swimming, including dives, push-offs, underwater kicking, breaststroke gliding and general drag reduction. Given posture has a large impact on streamlining, the Corsuit can provide feedback to guide the swimmer into an optimal position.

PUSH-OFF AND GLIDE WITHOUT KICKING

An explosive push-off and streamlined glide without kicking – aiming for maximum glide distance– is an effective way to gauge improvements in streamline efficiency over time. This also allows the swimmer to focus on a static streamline position after a maximum effort push-off, helping to drill this position.

Cues:

• feet hip-width apart

• back engaged with Corsuit

• explosive push-off

• back flattens completely into Corsuit

• hold streamline position until completely stationary

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