Question 1

What is ONCORE®?

Accepted Answer

ONCORE® is more than a training aid, it’s a skill acquisition tool that activates and strengthens your shoulder stabilisers and core muscles in the water.

Through a wide range of drills, ONCORE® engages the entire kinetic chain from the catch of the stroke, through the shoulder, and across the torso to the opposite hip.

This allows the user to easily activate and strengthen important muscle cross-connections – independently – required for fast and efficient swimming.

It promotes an improved body position and correct muscle patterns in teaching the most ideal use of these important muscle groups in the water and specifically, in swimming.

Question 2

How was ONCORE® developed?

Accepted Answer

ONCORE® was developed through feel by former World Champion and World Record holder, Jade Edmistone, to achieve what no existing equipment could; connection with the water.

Science was not part of the development process. It was trial and error based on feel and feel alone.

However, since its inception, science has played an important role in explaining why ONCORE® is able to provide the results that other pieces of equipment fail to replicate.

There are four key factors that contribute to ONCORE®’s ability to improve body position and awareness, core stability and strength, feel and hold of the water.

These factors are the material, size and shape, ratio of surface area to thickness and ONCORE®'s 4 F's.

Question 3

What are the key factors that make ONCORE® unique?

Accepted Answer

There are four key factors that contribute to ONCORE®’s ability to improve body position and awareness, core stability and strength, feel and hold of the water.

1.     Material: The type of foam is different to that used in kick boards and pool buoys. It has a lower density, is lighter and has a slight texture when it's wet. This results in neuroreceptor stimulation, heightening proprioception and muscle activation, giving direct feedback, and reinforcing neuromuscular patterns of the entire kinetic chain.

2.     Shape and size: There are no hand moulds or straps*, which means you must use your muscles and control to do the drills successfully. It’s shaped to a single hand and used in isolation, meaning that each arm must work independent of the other. Therefore you cannot hide from any weaknesses and you’re able to specifically target any imbalances within the body.

*BAND IT has been created to enhance the use of ONCORE® with some drills able to be taken to a higher level for the more advanced individuals. It is not intended to be used as a strap that artificially connects and holds the hand to ONCORE®

3.     Ratio: ONCORE®’s ratio of surface area to thickness creates resistance, specific to the point of contact, engaging the catch and associated muscle connections in the entire kinetic chain. ONCORE® is smaller in surface area than kick board, however, it’s also thicker and the resultant ratio is key. The buoyant force it produces, uniquely challenging, without overloading the shoulder, when performing the drills correctly.

4.     4F’s: The drills done with ONCORE® force experiential learning. This method of learning has a significantly higher rate of transference with adaptation and acquisition of the skill and muscle action more likely to be achieved. With experience-based learning, you will see the 4 F’s in action: feeling, failing, figuring (it out) and fixing.

The best example of this method of learning and the success it produces is seen through the early stages of development during the first year of life.

When learning through this process in the water with ONCORE®, neuromuscular connections are made, strength and stability is formed, feel and hold improves, with efficiency and therefore increases speed.

Question 4

How do I know what drills to use?

Accepted Answer

Since its introduction to the swimming community in 2014, ONCORE's use continues to grow around the world. Its application in a number of settings, as well as the catalogue of drills, progressions and benefits being seen, is expanding at a rapid pace.
 
From facilitating hundreds of Teacher and Coach Workshops, as well as Swimmer Clinics, Industry Conference Presentations both face-to-face and online, ONCORE Academy has been working hard to develop a structured Education Program.
 
Bringing together the knowledge and experience in an easily accessible platform available world-wide, the ONCORE Education Program aims to equip all users with the need-to-know (and nice-to-know) information in order to get the best out of the product. 
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With three levels, the opportunity to take your knowledge and understanding to a higher level is now available from the comfort and convenience of your own home. Having the option to delve into the learnings and experience of founder, Jade Edmistone, will help to project your understanding to the next level and ensure you are utilising ONCORE to its full extent.

Check out the courses available - https://www.getoncore.com.au/education

Question 5

Why are there no finger moulds, hand guides or fixed straps*?

Accepted Answer

ONCORE® is designed purposefully without these features to eliminate the ‘lazy factor’ that is commonly seen in kick boards.

Instead, the individual must use their own body’s musculature to maintain their alignment in the water and this teaches them the ultimate and desired muscle patterns resulting in a more efficient and stable technique.

In using ONCORE®, the individual must place their whole hand on the top surface, and this allows for every part of their natural paddle (their hand) to feel pressure.

The hand is being used exactly how it should be from their catch and throughout their stroke, resulting in the correct muscle patterns being established and strengthened.

*BAND IT has been created to enhance the use of ONCORE® with some drills able to be taken to a higher level for the more advanced individuals. It is not intended to be used as a strap that artificially connects and holds the hand to ONCORE®

Question 6

I do core exercises on land – why do I need ONCORE®?

Accepted Answer

ONCORE® Academy do not advocate to replace land core exercises – these are important for an individual’s development.

ONCORE® complements this aspect of training by bringing the two together.

Water and land are mediums that are worlds apart.

You may be able to activate your core on land very well and yet unable to get those same results in the water when the stable anchor points (solid ground) are removed.

ONCORE® brings those anchor points into the water to engage the same important muscle connections seen on land.

With ONCORE®, individuals can learn to integrate the work done on land into their drills and stroke.

They are then able to continue strengthening these swim specific muscle patterns in the pool.

Question 7

What is skill acquisition and why do I need a tool such as ONCORE®?

Accepted Answer

Swimming requires a high level of skill, particularly to be done with technical proficiency, efficiency and speed.

Skill acquisition refers to the process through which individuals gain proficiency and competence in a particular skill or set of skills.

This process typically involves several stages, including the initial learning phase, practice, refinement, and eventual mastery. ONCORE® has a direct correlation to enhancing this process in the water across all ages and levels of ability through each of the three phases of skill acquisition.

Cognitive Phase: The initial stage involves the process of learning and understanding the fundamental components of a new skill. It sets the groundwork for the subsequent stages of skill acquisition. It involves acquiring the necessary intellectual understanding of the skill, creating mental representations, and beginning to develop a strategy for mastering the skill through further practice and refinement.

Feedback, whether from instructors or personal observation, is crucial during the cognitive phase. Learners use feedback to identify errors, make adjustments, and refine their understanding of the skill.

Associative Phase: The associative phase is the second stage in the process of skill acquisition. During this phase, individuals have moved beyond the initial cognitive stage and are actively engaged in refining their skills through practice.

Repetitive practice contributes to the development of muscle memory, making the execution of the skill more automatic and requiring less conscious effort. Feedback continues to play a crucial role, but in the associative phase, individuals are better able to integrate and apply feedback in real-time. Corrections are made more quickly.

Autonomous Phase: The third and final stage of skill acquisition, characterised by a high level of proficiency and automaticity in performing a skill. During this phase, individuals have developed a well-refined motor program, and the execution of the skill becomes almost automatic. Individuals can perform the skill with greater efficiency and consistency.

Even in the autonomous phase, there is room for continuous learning and improvement. Individuals may explore advanced techniques or strategies to further enhance their performance; the ability to adapt to new challenges remain important.

Overall, skill acquisition is a dynamic and iterative process that involves a combination of deep theoretical understanding, practical application, continual feedback, experiential learning and persistence to achieve mastery in a particular area and ONCORE® contributes significantly to this process.

Question 8

I could do this with a kick board; what is the difference?

Accepted Answer

There are several foam-based swim training aids on the market; pull buoys, kick boards, tech boards and various others.

They all serve their purpose in the pool for an individual depending on the outcome desired by the coach (or individual).

While these existing products can be utilised in performing ONCORE®’s drills and exercises, the resultant affect IS NOT the same.

World Champion and World Record Holding breaststroker, Jade Edmistone, developed ONCORE® after 12 months of experimentation and testing – not just with herself but also with swimmers in her Swim School aged from 4 years.

Jade found there was something to be gained from changing the size, shape, and material of these existing products and hence ONCORE® was developed.

With a specific ratio of surface area to thickness, the two sizes of ONCORE® allow for all ages, abilities, and body shapes to feel the resultant effect of core activation and strengthen produced with its use.

The resistance that ONCORE® provides to the individual’s natural paddle when performing the drills is a result of the size, shape, and ratio.

Combined with the different material and independent nature of its use, these features are not seen in any existing product lines.

ONCORE®’s volume and resultant buoyant force continually challenges, without overloading, the entire kinetic chain, and particularly the shoulder, when done correctly.

The unique combination of a multitude of different features and factors sets ONCORE® apart; it is not a training aid, it’s a skill acquisition tool.

To understand more and learn how the drills can be used in all four strokes across all levels of ability, check out our courses - https://www.getoncore.com.au/education

Question 9

I’ll just use a junior/mini kick board – that will be the same, won’t it?

Accepted Answer

To put it simply, no it won’t. A mini or junior kick board is not only smaller in surface area compared to adult boards, but they are also thinner.

ONCORE® is designed with a specific ratio of surface area to thickness giving the resistance needed to activate the desired muscles at the point of contact.

Its material is lower density, lighter and has a texture that results in neuroreceptor stimulation, heightening proprioception and muscle activation, giving direct feedback, and reinforcing neuromuscular patterns of the entire kinetic chain.

Its shape follows the natural curves of the hand allowing for water to flow with ease when moving through it.

Its surface is flat to enable the individual’s hand to press evenly in its entirety, focusing and teaching what an ideal ‘catch’ feels like.

This position ensures the engagement of the most specific muscle patterns through the shoulder and core are recruited, resulting in a better connected and therefore more efficient and faster swimmer.

Question 10

I use a kick board but teach my swimmers to hold the back (thumbs under) – will this be just as good?

Accepted Answer

Each foam-based swim training aid serves its purpose depending on the desired outcomes and goals of the teacher/coach/athlete. If you want to use a kick board,

ONCORE® Academy would agree that this holding position would be more beneficial when compared to the traditional, head up, position of kicking.

It allows the head to be in the water and more aligned with the body.

Even better would be to have both hands of the swimmer on top of the kick board in a similar fashion to the use of ONCORE®.

What sets ONCORE® apart is that it has no straps*, no hand or finger moulds and requires no ‘grip’ or ‘holding’ patterns.

This means that the individual uses their entire hand (their natural paddle) in pressing to mimic the catch of their stroke.

The size, shape, material, and surface area to thickness ratio of ONCORE® then engages the desired muscle patterns through activation of the shoulder stabilisers, across the torso and core, through to the opposite hip.

The ability to use ONCORE® with one hand, independent to the other, means these cross connections can be trained in isolation and together at the same time.

The independent nature of the product allows for weaknesses to be seen from side to side and these can be addressed as required, making it a great training aid for shoulder injury prevention and rehabilitation.

*BAND IT has been created to enhance the use of ONCORE® with some drills able to be taken to a higher level for the more advanced individuals. It is not intended to be used as a strap that artificially connects and holds the hand to ONCORE®

Question 11

Why should I do floating drills when I have progressed far beyond learning to swim?

Accepted Answer

We all know fast swimming happens on the surface - body position is key to increase propulsion and reduce drag forces - we need to be able to float.

The factors that affect our ability to float, centre of gravity and centre of buoyancy, change throughout our development.

At one year of age, our head is 25% of our overall height. Think about the age we teach floating before moving onto other skills.

Further, at one year of age, the head and torso together are two thirds our overall height; of course, it will be easier to float with these proportions!

By the time we reach our adult height, it’s changed to be half, and our limbs get longer, stronger, more muscles etc.

This also changes our natural position, our center of gravity and center of buoyancy, and therefore will change what adjustments we need to make to keep on the surface both when floating and in the stroke itself.

Like a baby giraffe learning to walk for the first time, growth spurts affect our position in the water.

Different rates of bone growth and muscle development, body changes etc. will all affect our center of gravity and center of buoyancy at different rates and ages.

That’s why continual focus on these redefined fundamental aquatic skills will ensure athletes remain connected through these growth phases and have control over their body and levers.

This is what ONCORE® does best.

To understand more and learn how the drills can be used in all four strokes across all levels of ability, check out our courses - https://www.getoncore.com.au/education

Question 12

This looks too hard – is it just for older and advanced swimmers?

Accepted Answer

While some of the drills and exercises look challenging, the different sizes of ONCORE® enable them to be used with all ages and abilities.

One of the first skills we learn in the water is floating, followed by kicking.

ONCORE® has a range of floating and kicking drills that teach core activation and strength.

As soon as you teach someone to float, you can teach the use of the ‘core’.

Introducing ONCORE® early into a swimmer’s journey will have young swimmers activating and strengthening their core from the moment they can float leading to stronger, more stable, better connected, more efficient and therefore faster swimmers.

To understand more and learn how the drills can be used in all four strokes across all levels of ability, check out our courses - https://www.getoncore.com.au/education

Question 13

How do I care for ONCORE and BAND IT?

Accepted Answer

ONCORE is made from low density XPE foam in order to get the ideal size, shape, volume, buoyant force and texture, required for the engagement of the core and associated muscles when performing the drills.
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As is the case will any products used within chlorinated water, after each use, it's recommended that you rinse the product with cold, fresh water and store in a cool, dry place. This will help to ensure its longevity. 
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To avoid damaging the product, keep it away from any sharp objects and direct sunlight. Its shape may become impacted if it is held for a length of time under pressure in a way that distorts it.
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It's important to understand that ONCORE is a skill acquisition tool used in pools to improve body position and awareness, core stability and strength, feel and hold of the water.​ With this in mind, ONCORE IS NOT A FLOATATION DEVICE AND IS NOT DESIGNED TO PROTECT AGAINST DROWNING.
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BAND IT is made from 100% natural latex.
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As is the case with any products used within chlorinated water, after each use, it’s recommended that you rinse the product with cold, fresh water, dry it, and store in a cool, dry place. This will help to ensure its longevity.
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It's recommended to remove BAND IT from ONCORE after each use as its shape may become impacted if it is held for a length of time under pressure in a way that distorts it.
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While BAND IT is made to stretch, it is designed to specifically fit it's respective ONCORE size, around the smallest aspect. Stretching BAND IT beyond its means and design will impact its longevity and may cause it to perish or break.

Frequently Asked Questions

What is ONCORE®?

How was ONCORE® developed?

What are the key factors that make ONCORE® unique?

How do I know what drills to use?

Why are there no finger moulds, hand guides or fixed straps*?

I do core exercises on land – why do I need ONCORE®?

What is skill acquisition and why do I need a tool such as ONCORE®?

I could do this with a kick board; what is the difference?

I’ll just use a junior/mini kick board – that will be the same, won’t it?

I use a kick board but teach my swimmers to hold the back (thumbs under) – will this be just as good?

Why should I do floating drills when I have progressed far beyond learning to swim?

This looks too hard – is it just for older and advanced swimmers?

How do I care for ONCORE and BAND IT?