Since 2015, I have been helping junior swimmers from the Competition and Elite groups (aged 12-21) of Lancy Swimming Club in Geneva with their physical preparation, in order to cope with the challenges of their heavy training schedule and to improve their competitive performances.

From the age of 12, swimmers in the Competition group train at least 12 hours per week. Their still-developing bodies are subjected to many hundreds of repetitive movements using the same group of muscles and joints. Injuries in swimming are frequent, particularly to the shoulders, if the body is not sufficiently ‘prepared’.

The core principle of Pilates is to use and look after the WHOLE body. However, in most sports only a fraction of the body’s muscles really contribute. Furthermore, if a sport is practiced intensively, the athlete risks neglecting other sports and movements that would use the entire body and thereby maintain balance. The athlete subconsciously tends to develop compensating techniques for this, that over time will lead to tension and quite possibly injury.

It is also essential for the body to ‘warm up’ before intensive training – however junior athletes often neglect to warm up properly due to lack of ‘time’ or knowledge. This is particularly important for a swimmer whose training takes place in water at 26-27 degrees Centigrade, almost 10 degrees lower than his body temperature.

In my time with Lancy Swimming Club, I have developed a special warm-up routine for swimmers, targeting not only the shoulders but also the whole body’s joints and muscles. I follow this with deep muscle work, with a focus on the abdominal, scapular girdle and back extensor muscles. I also work on hip stability to aid the glide through the water, as well as on stretches and roller massage. I emphasise exercises in a state of ‘instability’ to help the athletes cope with the inherent instability of working in water.

I encourage athletes to observe, feel and know their own bodies, and to understand how their body works and where they may be overcompensating. Over the long-term, even the smallest changes can make a big difference.

Several of the Elite group swimmers exercise in my studio on Pilates equipment, which allows them to add resistance to their movement and to build power and endurance. In each exercise, I look for alignment and ideal posture.

Pilates helps a swimmer to build inner strength, to fluidify movement, and to improve coordination, flexibility, power and endurance. A balanced body will help the swimmer to glide through the water and to sufficiently relax in order to extend the movements of strokes while protecting joints. Pilates also aids the swimmer to better coordinate breathing and movement.