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BluCore Corsuit User Manual

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Summary of Contents for BluCore Corsuit

  • Page 2 © 2014 BLUCORE PTY LTD ALL RIGHTS RESERVED The Corsuit is Patent Pending.

  • Page 3: Table Of Contents

    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 EXAMPLE SESSIONS ..............................47 JOIN US BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.

  • Page 4: Introduction

    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.

  • Page 5: Terminology

    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/...

  • Page 6: Posture

    We refer to the two major postures as Neutral Spine (generally for upright, land- based 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...

  • Page 7: Land Posture: Neutral Spine

    - MAJOR JOINTS ALIGNED EXAGGERATED CURVE IN SPINE - - SOME CURVATURE IN SPINE SIGNIFICANT GAP BETWEEN BACK AND CORSUIT - - 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.

  • Page 8: Swimming Posture: Flat Spine

    MAJOR JOINTS ALIGNED - - MAJOR JOINTS ALIGNED SOME CURVATURE IN SPINE - - BACK FLATTENED SMALL GAP BETWEEN BACK AND CORSUIT - - NO GAP BETWEEN BACK AND CORSUIT BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 9 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. BACK TO CONTENTS © 2014 BLUCORE PTY LTD.

  • Page 10: Things To Note About Posture

    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.

  • Page 11: Training Principles

    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.

  • Page 12: Contrast Swimming

    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.
  • Page 13 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.

  • Page 14: Kick

    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.
  • Page 15 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.

  • Page 16: Underwater Breakout

    HIPS BREACH FIRST OVERARCHED SPINE 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.
  • Page 17 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.

  • Page 18: Streamline Position

    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 –...

  • Page 19: Dive

    From a starting position on the blocks, 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. START POSITION...
  • Page 20 Cues: • hips high in starting position • back foot drives first after reaction • body extends and back engages with Corsuit • enter streamline position with head down and hips up • knees remain straight • hold streamline position until completely stationary BACK TO CONTENTS ©...

  • Page 21: Backstroke Start Position

    When performing the backstroke start movement, the swimmer will typically arch the back significantly (even more so than in a Neutral Spine position). For this reason, the Corsuit should only be worn for practicing the backstroke starting position, and not the start itself.

  • Page 22: Turn

    In order to maintain speed into the wall, the head should be kept down and aligned, keeping the hips high and ready for the turn. The Corsuit can be used to give feedback on this position, as if 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.
  • Page 23 • head down on approach • tight tuck to initiate turn • begin to extend legs in anticipation of foot strike • back engages with Corsuit as feet strike • squeeze streamline and explosive push-off • hold streamline until completely stationary BACK TO CONTENTS ©...

  • Page 24: Finish

    2.1.8 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 will discourage hyperextension of the back and lifting of the head during a finish.

  • Page 25: Energy System Training

    2.2 ENERGY SYSTEM TRAINING As well as technique and skill training, the Corsuit is suitable for use while swimming under challenging physical states. In this way it can aid in more specific postural training, such as while building speed, anaerobic endurance and/or aerobic endurance.

  • Page 26: Sports

    3 SPORTS The Corsuit is built for swimmers, and is most useful in the water. However, as a postural feedback tool, the Corsuit has application outside simply the pool. Many activities have similar postural requirements to swimming, and therefore can be enhanced with the use of the Corsuit.
  • Page 27 In freestyle, it is important that the athlete acts upon the feedback provided by the Corsuit. If the swimmer can respond and achieve a Flat Spine position where the back is fully in contact with the Corsuit, they will be positioned in an ideal freestyle posture.
  • Page 28 LEG STRAIGHT DOWN-KICK SLIGHT LEG BEND If the swimmer can respond to the feedback of the Corsuit, and maintain a stable posture while pulling and kicking, speed and efficiency will be increased, as power is better transferred through the core.
  • Page 29 ‘snake’ from side to side. When this occurs, the athlete can feel the Corsuit moving sideways on their back, alerting them to fact that they are snaking. In this way, the Corsuit helps the swimmer maintain control through the core, keeping the body straight and reducing drag.
  • Page 30 Hyperextension of the back means the swimmer moves towards a vertical position in the water, which is hydrodynamically inefficient. The Corsuit alerts the swimmer to any such movement, as they will feel an increased pressure from the top of the Corsuit. This reminds the athlete to maintain a flatter position as they breathe, helping to maintain forward momentum despite some upward movement.
  • Page 31 Furthermore, during the butterfly down-kick, the swimmer should move into a Flat Spine position, allowing the hips to generate maximal power. To do so, the swimmer should feel the back flatten completely against the Corsuit as the legs drive down.

  • Page 32: Distances

    3.1.2 Distances The Corsuit is suitable for use in training for all distances. The general principles of using the Corsuit, as outlined in Section 1, apply regardless of distance. As mentioned previously though, different speeds generally dictate different levels of drag, forces and margins for technical error.

  • Page 33: Swimming (Open Water)

    The Corsuit offers a method of monitoring alignment over the course of long training sessions and prompting swimmers to habitually maintain posture for long periods of swimming.

  • Page 34: Triathlon

    These athletes often have a natural inclination toward anterior pelvic tilt, favouring the muscles at the back of the hips. For this reason, the tactile feedback provided by the Corsuit can help these athletes familiarise themselves with a more Flat Spine position.

  • Page 35: Dry Land / Strength And Conditioning

    In dry land training, the Corsuit is used in a similar manner as in swimming, giving tactile feedback to the athlete on their posture.

  • Page 36: Bracing

    The image below shows how to adjust from a Neutral Spine position to a Flat Spine position. NEUTRAL SPINE FLAT SPINE CHEST OUT HIPS TUCKED UNDER BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 37 (where the hips are elevated and not in line with the ankles and head.) The Corsuit aids in refining the bridge position by ensuring any hunching and/or arching is minimised. In doing so, when the hips are tucked under the core is activated more strongly, increasing the intensity and specificity of the exercise.

  • Page 38: Bracing And Control

    To perform a Bird-Dog correctly, the core should braced in Position 1, with the back flat against the Corsuit. As the legs and arms extend towards Position 2, the back should remain flat against the Corsuit.
  • Page 39 If the back begins to arch, the athlete will feel feedback at the top and bottom of the Corsuit. BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 40 POT STIR The Pot Stir is an advanced bracing and control exercise. From a bridge position on a gym ball, the arms perform large circular movements in alternating directions. BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 41 This is similar to the catch position in freestyle, where pressure is applied to an extended arm, increasing the force required to maintain a Flat Spine. BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.

  • Page 42: Bracing, Control And Resistance

    Once a swimmer has adequate control of their movements, more significant resistance (e.g. weights) can be introduced. While the Corsuit should not be used for heavily weighted or explosive movements, it can assist in training correct postures for these exercises, helping to ensure they are performed with effective technique.
  • Page 43 The chin should clear the bar to complete the pull-up. At this point the shoulder blades should be retracted, with the shoulders pulled back, preventing rounding of the upper back. POSITION 1 POSITION 2 BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 44 The most common fault in deadlifting technique is rounding of the back either at the starting position, or in the early stages of the lift. The Corsuit can be used for lightweight warm-up sets to drill an efficient setup position for deadlifting.
  • Page 45 SQUAT Squats are a highly beneficial exercise for increasing start and push-off power, as well as increasing kicking power. As with deadlifts, the Corsuit can be used to ensure the back does not hunch at the bottom of the exercise.
  • Page 46 Many athletes have the tendency to do so, as it allows the chest muscles to be recruited, making the exercise easier, but less applicable to swimming. BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 47 Spine is maintained throughout the exercise. Some athletes may struggle to prevent arching as the arms reach full extension, which may suggest a lack of range in the shoulders. BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.

  • Page 48: Example Sessions

    4 EXAMPLE SESSIONS The Corsuit can be used for almost any swimming training, so here are some example sessions to demonstrate how the Corsuit can be applied to different types of training. All sessions are penned by Blucore’s High Performance Coach, who has extensive experience in working with both elite and sub-elite swimmers.

  • Page 49: Blucore Pty Ltd

    100 swim / 100 kick First 200 MEASURING PROGRESS • Feel for change in pressure at top/bottom of Corsuit throughout set • Use video footage to compare perceived tactile feedback with actual posture BACK TO CONTENTS © 2014 BLUCORE PTY LTD.
  • Page 50 • Over the course of Set 2 • Set 1 versus Set 3 • Aim for Sets 1 and 3 to eventually feel the same (this will take practice!) BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 51 WARM DOWN 1 x 400m easy MEASURING PROGRESS • Feel for changes in Corsuit feedback during catch with paddles • Lower back should not cave during catch BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 52 IMO Set 1 MEASURING PROGRESS • Assess level of Corsuit feedback when transitioning from breaststroke to freestyle • Correlate perceived level of Corsuit feedback with freestyle leg times • Does a flatter spine correlate with faster times? BACK TO CONTENTS ©...
  • Page 53 WARM DOWN 1 x 6 x 100 alt. kick 2:30 / swim 1:45 MEASURING PROGRESS • Count strokes during main set • Strokes should drop as speed improves over time BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 54 WARM DOWN 1 x 5 x 400 fins on SRC MEASURING PROGRESS • Record and compare times from Set 3 and 4 over time • Count strokes during warm down BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 55 • Number of dolphin kicks after each turn should be the same to aid in comparability • Compare stroke counts and times • Stroke counts and times should decrease over time BACK TO CONTENTS © 2014 BLUCORE PTY LTD. ALL RIGHTS RESERVED.
  • Page 56 MEASURING PROGRESS • Count strokes over time • Feel for level of Corsuit feedback over time • Monitor swimming speed at start of set • Faster starting speed = more efficient transition to swimming posture BACK TO CONTENTS ©...
  • Page 57 WARM DOWN 400-600 easy MEASURING PROGRESS • Feel for change in Corsuit feedback during sighting • Back should be kept flat while head is up • Ideally, coach observes sighting technique from boat or pier BACK TO CONTENTS © 2014 BLUCORE PTY LTD.

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