Swimming Fast and Loose
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Why Do Swimmers Shake Their Muscles?
Have you ever noticed swimmers compulsively shaking their muscles or fidgeting behind the blocks before a race? From Michael Phelps’s iconic arm swings to the “Dancing Queen,” Sierra Schmidt, lighting up the Olympic Trials stage, there’s more to these quirky pre-race rituals than just nervous energy. Staying “fast and loose” is not just about looking cool; it’s a proven method to optimize performance.
The Science of Muscle Relaxation and Athletic Performance
Athleticism thrives on the delicate balance between tension and relaxation. This concept is central to many training methods, especially those originating from Eastern Bloc athletics. Among these methods is the practice of staying “fast and loose,” a dynamic relaxation technique observed across elite sports—from kettlebell training to swimming.
The idea behind this approach is simple: relaxed muscles recover more efficiently, sustain power longer, and perform better under pressure. But don’t just take anecdotal evidence at face value—recent research backs it up.
Evidence Supporting Dynamic Relaxation
New evidence Voluntary Muscle Relaxation Can Mitigate Fatigue and Improve Countermovement Jump Performance by Pinto, Brendan L.; McGill, Stuart M. in the Journal of Strength and Conditioning Research, suggests that not only can voluntary muscle relaxation exercises improve your performance in things like vertical jumping, but it can also delay the onset of fatigue, or reduction in power, in the same repetitive movements.
In the study, subjects performed 10 maximal effort jumps, resting 30 seconds between each jump. During rest, one group performed dynamic relaxation techniques - oosely shaking and oscillating their muscles - while the control group rested in stillness.
The results were striking:
The group using dynamic relaxation jumped higher than the control group.
Their jump height increased by 2% compared to when they just rested.
They experienced delayed fatigue, maintaining power longer throughout the test.
These findings suggest that dynamic relaxation not only improves performance but also enhances recovery between high-effort movements.
How could this help you before your next race? What if you could increase reaction time off your start, jump further, sprint faster, and delay a decline in power and speed compared to your competitors who just sit and wait? Then you could be the one sitting and waiting at the finish lane, watching everyone else come in.
Staying Fast and Loose in the Pool
How can this apply to your swimming routine? Whether you’re preparing for a race or recovering between sets, incorporating swim dynamic relaxation techniques can make a difference. Imagine being able to react faster off the blocks, sprint harder, and maintain power longer than your competitors who simply stand still. By staying fast and loose, you could be the one waiting at the finish line while others catch up.
Applying Dynamic Relaxation to Swimming
How can you incorporate swimming relaxation techniques into your routine? Here are a few simple ways to embrace the “fast and loose” philosophy:
Pre-Race Warm-Ups:
Add dynamic movements like arm swings, light muscle shaking, and stretches to your warm-up routine. These actions prepare your muscles for explosive movements while keeping them relaxed.
Between Sets:
During rest intervals in training, avoid standing still. Instead, shake out your arms and legs, mimic your stroke rhythm, and keep moving lightly.
Cool Down and Recovery:
Use active recovery techniques after races or tough sets. Gentle movements help your muscles return to their relaxed state faster, improving swimming fatigue recovery and reducing soreness.
Swimming isn’t just about exertion—it’s also about knowing how to recover effectively. Think of these movements as a way to reset your body, keeping it engaged without accumulating stiffness. Whether it’s during active rest, cool downs, or between sets, dynamic relaxation ensures you’re always prepared for the next effort.
Does Swimming Relax Your Muscles?
Yes, swimming itself can help relax your muscles, but coupling it with dynamic relaxation techniques takes it a step further. By consciously loosening up during breaks, you create an environment where your muscles can recover more efficiently, reducing the risk of stiffness or fatigue.
If you’re intrigued by the idea of instant performance improvement, remember to stay fast and loose before your next race or between sets. It’s a simple yet effective way to optimize your swimming recovery and maximize your performance.
For more insights into optimizing your freestyle stroke, explore our detailed guide on freestyle arm technique.