This randomized controlled trial will compare the effects of dolphin kick streamline training versus flutter kick training on core stability and sprint performance in competitive swimmers. Both groups will receive the same land-based core conditioning program in addition to their assigned aquatic kicking training. Core stability and sprint performance will be assessed at baseline, Week 4, and Week 8 to determine whether either training approach produces greater improvements in competitive swimming performance.
Minimum 2 years of competitive swimming experience.
Active participation in regular swimming training at the time of enrollment.
Medically fit and cleared for physical activity.
History of musculoskeletal injury within the preceding 3 months.
Diagnosed neurological or cardiopulmonary condition.
Current participation in any structured core training program outside the study.
Inability to safely perform aquatic or land-based exercises.
Parallel
Dolphin Kick Streamline Training
BehavioralAn 8-week progressive dolphin kick streamline training program for healthy male competitive swimmers aged 16-30 years with a minimum of 2 years of competitive swimming experience. Training frequency progresses from 3 sessions per week during Weeks 1-2 to 5 sessions per week during Weeks 6-8, with session duration progressively increasing. The training progresses from basic body undulation and flutter-to-dolphin transition to kickboard and underwater dolphin kick sets, race-pace butterfly training, sprint intervals, technique refinement, and race simulation. Participants also receive an identical land-based core conditioning program consisting of forearm plank, side plank, bird-dog, and dead bug exercises throughout the 8-week study period.
Flutter Kick Training
BehavioralAn 8-week progressive flutter kick training program for healthy male competitive swimmers aged 16-30 years with a minimum of 2 years of competitive swimming experience. Training is conducted 2 times per week. Weeks 1-2 consist of low-intensity training, Weeks 3-4 low-moderate intensity, Weeks 5-6 moderate intensity, Week 7 moderate-high intensity, and Week 8 high-intensity training. Exercise duration, rest intervals, and resistance are progressively modified, with light medicine-ball resistance introduced during Weeks 7-8. Participants also receive an identical land-based core conditioning program consisting of forearm plank, side plank, bird-dog, and dead bug exercises throughout the 8-week study period.
Horizontal Streamline Hold Test
Time (seconds) that the swimmer can maintain a rigid horizontal streamline position in the water, used to assess aquatic core stability.
15 m Freestyle Sprint Test
Time (seconds) required to complete a 15-meter freestyle sprint from a push-off start. The best performance from two trials will be recorded.
25 m Freestyle Sprint Test
Time (seconds) required to complete a 25-meter freestyle sprint, used to assess sprint swimming performance and sustained swimming speed. The best performance from two trials will be recorded.
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