Swimming

Our culture continues to dedicate increasing time and attention to competitive athletics and youth sports.  Practice and competition frequency continues to increase while proper strength training and injury prevention programs lag behind.  It is estimated that 10-26% of swimmers will encounter shoulder pain and or injury at some point in their career; this number is related to performance level and years of training.  Generally speaking, swimming shoulder injuries are attributed to one or a combination of the following reasons:

  1. Improper technique
  2. Unbalanced strength development
  3. Rapid increase in training volume or intensity
  4. Focusing in on only one stroke
  5. The improper use of pull buoys and hand paddles

Your coach will help guide you with instruction in proper technique and volume prescription.  Following a well designed year round training program will correct muscle imbalances and to help maximize performance and prevent injury.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance.  A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form.  Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Swimmers demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive season (long and short course) – The goal is to increase or maintain strength and flexibility while allowing adequate recovery for optimal performance.  If off season training volumes are kept constant the athlete will become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season – active rest – Following a competitive season it is imperative for an athlete to get away from their sport and training for 4-6 weeks.  We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport.  This active rest is quickly followed by a structured off season program.
  3. Off Season Training– dry land training – this is the time of year when athletes can focus on strength, flexibility and endurance to enhance performance for the upcoming season.

Competitive Season Training Recommendations

  • Pool Side – Active Warm-up - Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance before practice or meet. Maximum of 5 times/week
  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance 2x/week. Allow at least 48 hours rest following a strengthening session prior to a meet.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-swim related activities. We recommend 4-6 weeks away from Cuff Performance training as well.  This is necessary to allow full and complete recovery following a long competitive season ahead.

Off Season Training – Dry Land Training

  • Active Warm-up - Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance. Maximum of 5 times/week
  • Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week in combination with the dry land training.

Total Body Conditioning (TBC) – Dry Land Training

Biomechanical and EMG studies demonstrate that power for the swimming athlete is developed from pulling muscle groups, typically located on the front side of the body. Because of that, we understand that performance training for the swimming athlete must include a comprehensive strength and flexibility program that targets the extensor muscle groups located on the back of the body to bring muscular balance to the athlete. It is amazing that many of the high level swimmers can’t control their own body weight performing a proper push-up, plank or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds with each stretch before and practice or meets.