Key Messages

Everybody has a role in contributing to an environment where swimmers are more likely to feel positively towards their body AND less likely to feel negatively towards their body. For younger swimmers, adults are particularly important role models.

Coach: As a coach, you play an important role in empowering swimmers to develop strong character traits, both in and out of the pool.

Swimmer: As a swimmer, you can use these resources to learn about what helps you to feel good in your body, what helps you to feel good in the pool, and how you can support your peers.

Parent/Supporter: As a parent or supporter, you can help swimmers flourish and reach their full potential with these Body Empowerment resources.

Community: As a valued member of the swimming community, you have a key role in staying connected, spreading the word and guiding conduct in broader environments such as schools and local clubs.

Role of the Coach and Performance Support Staff

Lead by example

Coaches, teachers, mentors and other influential adults can be very important role models – what (and how) you say, don’t say, do and don’t do can really make a difference. Swimmers are often highly attuned people and are likely to pick up on signals that their body is being thought of as ‘not good enough’ by someone who matters.

Build and maintain safety in relationships and environment

Develop and communicate a confidential, open door, judgement-free policy so that swimmers feel safe and welcome to share their concerns in a way that they feel heard, respected and that their concerns will be taken seriously.

Lead with humility

There may be times we say or do something that results in unintended consequences. Take the time to reflect on any feedback that’s offered and make efforts to repair by way of a genuine apology, followed by a change in language and/or behaviour.

Be supportive if/when a swimmer’s body is growing or changing

It’s important that young swimmers know that their body changing, whether it’s puberty or for another reason, is not a problem to be solved even though it can be confusing or even frustrating. Don’t suggest a swimmer restrict their food, or do anything to lose weight. If you are noticing signs of distress, speak with their parent and stay supportive.

See here for Coaches for more on what you can do.

Role of Parents, Supporters and Families

Understand your own body story….and be kind

We all carry our own body image experiences and it’s very common that we too have, and may continue to experience, poor body image through adulthood. One of the most powerful ways we can help swimmers – no matter our relationship with them – is to understand ourselves first and work on our own relationship with our body. Seeing our own young people growing can be unexpectedly challenging for many parents, and being kind to yourself (and reaching out for support) is key.

Take the time to reflect on the way bodies are spoken about at home

The language we use can be powerful; we all grow up with different messages about bodies – our own and others – in ways that can unintentionally filter down through family members. Take the time to reflect on words and phrases you use at home and consider ways you may become more aware of using either neutral (neither good, nor bad) language, or ways to steer away from appearance-based comments altogether.

Stay open to conversations about body image

The way we would speak with a younger child, an older child or a teen about body image would naturally vary, and you know your swimmer the best. Involving young people directly in conversations about bodies and body confidence is an important way to communicate boundaries (what is OK, and what is not OK) and to understand and establish helpful pathways of communication (e.g. who would I tell if something doesn’t feel OK?).

Encourage swimmers to become more aware of the way they speak about bodies – their own and others – ensuring that it is clear they would not be admonished or “in trouble” as they learn some new language and ways of communicating.

Support your swimmer’s natural body shape, and its change over time

Young people’s bodies grow and develop at different ages and at different rates. Even children from the same family can have very different growth patterns. It’s important that young people know that growing and going through puberty means that they should be increasing in both height and weight, that their body shape will change, that’s it’s completely normal, and that it can feel different and strange.

For young swimmers who grow before or after their friends, team-mates or peers, this can be challenging, and they may need extra support and reassurance through this time.

Be aware of the signs of negative body image

It can sometimes be hard to know if something is “normal” or worrying, but you know your young person best. If they appear more critical than usual, start making negative comments about their own body that you haven’t heard before, or start changing their food, eating or exercise patterns, then these might be signs they are worried about their body. Even changes we might see as “healthy” (for example, changing their types of snacks) are worthwhile raising, to make sure your swimmer understands how to fuel their body adequately for training. If you’re concerned, check in with your swimmer. They may dismiss your concerns but as a parent, it’s worth keeping an eye on any new behaviours.

For children at school, counsellors may be able to offer some support to parents.

Role of the Swimmer

Care for yourself

The best way you can show appreciation and respect for yourself and your family is to take care of yourself and your body. turning to a trusted adult for support is a good first step.

Try to avoid the comparison game

Another of your roles is to focus on your own training, eating and body shape/size. If you’re still growing, remember that everyone grows and matures at different rates. Aim to appreciate yourself as a unique person with your own body rather than comparing yourself to others, particularly other swimmers, peers or people on social media.

Care for your team-mates

Swimmers can support each other by watching out for any signs that team-mates might be struggling with body image. You might hear comments, notice changes in mood or behaviour or maybe just think “something’s not quite right.” Know who you can speak to (it might be a parent, coach or another support person) and focus on being a good friend and team-mate.

Get social-savvy

Understand how social media can not only fuel comparisons, but can have a direct impact on the way your brain interprets information about yourself and other people.

 

The language we use and how we communicate really matters when we are building safer swimming spaces. Everyone shares a role in learning how to make adjustments to language. This acknowledges that we are all learning as we go, we will continue to make mistakes and that at the core, swimmer wellbeing is being prioritised.

We have developed Empower your Language to support all members of the community working with a variety of age groups and offer some supportive phrases to keep in your back pocket.

For all members of the swimming community:

First, pause and think

There is a lot of body and appearance commentary around. So before we add to it, pause and consider your intentions. Is it necessary to say?

See Empower your Language for Parents  and Empower your Language for Coaches.

Consider the person

It’s common for the delivery of a comment or message to be received differently to how it is intended. Be thoughtful and considerate of the personal circumstances, characteristics and experiences of each individual that may influence their ability to understand the intention of your message. If you’re in any doubt about what you want to express, press pause.

Avoid comparisons

Avoid comparing one person to another, particularly if, either directly or indirectly, implying that one is “better” than another. Conversations about swimmers’ bodies (regardless of whether this is praise or criticism) in front of other swimmers, are to be avoided. Comparisons are not constructive and can be harmful to the swimmers who are being compared, as well as to swimmers who hear the conversation.

Offer praise thoughtfully

It’s not only criticism that can be hurtful; praise about appearance, shape, size or weight can also land in ways we don’t expect, whether it’s directed to a swimmer, in front of them, or about them to other people. Avoid commenting on body shape and size, and instead acknowledge skill, function, effort, perseverance or other attributes that are not appearance-based.

Talk to other adults privately, and only if necessary

Avoid conversations with coaches or other staff about bodies or eating habits (either that of swimmers or staff) in front of swimmers. These conversations, if necessary, for performance and / or wellbeing, should be kept private.

Support body trust through interoceptive (inner body) awareness

An ability to feel the body from the inside including cues such as bladder and bowels, hunger, fullness and thirst, discomfort and pain – can be a powerful tool that coaches and parents can use to support athletes in trusting themselves. Athletes are then more likely to be aware of, and respect their limits, nourish and hydrate themselves well and communicate with coaches and parents about any difficulties they may be experiencing, before things become less easily managed.

Ask questions like, “how did that feel to you?” or, “talk to me about what you could feel in your body about (e.g. your position in the water)?” or, “I trust that you can fuel and hydrate yourself well around training sessions by listening to what your body needs”. 

Separate body image from body shape and performance

It’s common to believe that body image can be improved by changing one’s body shape or weight, and certainly this can be true on an individual level, particularly if an athlete receives praise and positive feedback. Given our awareness of the potential harms of engaging in behaviours aimed at intentional body change, it’s important that we support all athletes, in all bodies, at all ages and developmental stages in staying connected to their most natural bodies, especially during growth phases. It is also important to send the message that feeling good about one’s body does not rely on it being a particular weight, shape or size and that we don’t need to change our bodies to be more valuable or worthy as people.

Offer corrections and feedback with care and respect

In swimming, coaches will be giving corrections about body positioning, and we can choose our words which help swimmers understand what we are trying to say whilst minimising the chances of it being received with layers of criticism or shame.

For parents, we might offer “feedback” which is intended as support but might not be very welcome, depending on both how it’s delivered, and how it’s received.

Keep the phrase “connection over criticism”  in mind before offering a comment, or feedback. It is acknowledged that there are many factors which contribute towards the way a swimmer hears your feedback and our best intention matters.

For a swimmer to have the best chance of receiving a correction in the way it’s intended:

• They need to feel safe (enough) with you, as opposed to feeling fearful or disempowered
• The communication needs to be delivered in a way that helps them receive it
• In your delivery, think “kind and clear”
• The communication may need to be repeated or rephrased; not everyone learns in the same way
• You could ask permission to share a piece of feedback that may be a little more personal, or more difficult to discuss than usual (e.g., “does it feel ok with you for me share what I’ve noticed tonight about your energy levels? I’d be really interested to hear from you what your experience has been too”).

First and foremost, swimmers are human beings who need to be well nourished, rested and cared for to live and swim at their best. Prioritising wellbeing does not mean devaluing or diminishing a focus on performance; the two are tightly connected. Importantly, when we over-emphasise performance at the detriment of physical and mental wellbeing, we run the very real risk of a myriad of negative life-impacting consequences.

Athletes who focus on what their body can do, feel and experience, instead of what it looks like, are more likely to experience positive body image. Swimmers who develop and sustain a positive sense of their body through their swimming lives are more likely to stay in the sport for longer, feel connected to their community, have increased self-esteem and build resilience and efficacy elsewhere in their life.

What does this look like in action?

For all people:

Understanding your role in contributing towards the physical and psychological wellbeing of swimmers.

Advocate for a flexible Uniform Policy where all swimmers are able to wear attire that feels comfortable and fits well (See Swimming Australia’s Uniform Policy).

For coaches:

Advocate for an environment of inclusivity and acceptance where there are clear boundaries communicated regarding commentary on bodies or appearance (See Empower your Language for Coaches)

Become familiar and following the recommendations in the Swimming Australia Environment and Language Guide for Discussing and Managing Physique

Advocate for the support of a Sports Dietitian in your swimming environment to support your swimmers in accessing up-to-date, high quality nutrition information

Encourage athletes to fuel their bodies before and after training and competitions so they can perform at their best. Encourage your athletes to use a “food first” approach over supplement use, and when supplements must be used encourage professional advice, harm minimisation and batch testing (See “Empower Your Nutrition” under the Swimmers” tab)

Encourage and support flexible options for swimming attire without making comments on a swimmer’s choices

Eliminate body measuring and tracking (weighing, body composition testing) in any swimmer under the age of 18, and for those 18+, only with the appropriate education, planning and preparation (for Pathway and High Performance Coaches, request a workshop on Physique Considerations in Swimming by contacting the Body Empowerment Team) and read the Best practice recommendations for body composition considerations in sport to reduce health and performance risks¹⁰

For Parents and Supporters:

Learn more about how to support fuelling and nutrition for your swimmer with this True Sport Nutrition Guide.

Discourage the use of supplements unless specifically under the guidance of a Sports Dietitian or qualified health professional

Understand the signs of poor body image and what to say and do next

Learn about how to support your swimmer with their mental health, know where to find support if you notice there’s something “not quite right”

Encourage and support flexible uniform and clothing options for your swimmer

Understand more about the importance of communication so that you are providing strong, consistent role modelling with the language you are using about food, eating and bodies

Become aware of, and reduce the amount of “body talk” (any commentary about bodies, or appearance) at home, on pool deck and at meets

Discourage your swimmer from engaging in restrictive eating practices

Engage with your swimmer in discussions around body image

Normalise growth and development and encourage critique of messages that there’s anything wrong or different about a growing, developing body. Stay open to some body discomfort that may arise during stages of development

Encourage your swimmer to learn about nutrition and body image for themselves (see Swimmers section)

For Swimmers:

Aim to plan your fuelling ahead of time so you are well nourished for training and meets

Only use supplements under the guidance of a Sports Dietitian or qualified health professional

Speak up if you hear language which could make someone else feel bad or uncomfortable

Aim to embrace more of an accepting attitude towards changes in bodies that happen during growth and development. It’s not always easy to be kind to yourself, but reminding yourself that everyone grows and develops differently is one way you can practice this important skill!

Encourage acceptance in others by reminding them about their value as a person, rather than what they look like

Think about what you feel most comfortable swimming in – what feels good? What fits you best? What helps you focus on swimming?

Use your voice to advocate for suitable uniform options to be available to you and your team

Aim to make a positive contribution to your team by using language that is kind, accepting and embracing of body diversity

For more learning, sign up for a Body Empowerment Online Webinar.