Complete 8-10 repetitions.Ĭommon mistakes: The most common mistakes are rounding the spine, pulling the elbows away from the wall on extension, and shrugging the shoulders as depicted by the red arrows. Push the hands toward the ceiling, keeping the elbow and forearm in contact with the wall, while pulling the shoulder blades down as depicted by the green arrows. How to do it well: Keeping the spine neutral, place the elbow, forearm and wrist on the wall with the elbow at shoulder height. Why do it? Wall slides are a great drill to improve shoulder extension and lat activation. If on the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.ĭo not force movements in this routine and build repetitions and time in exercises gradually. Feel free to alternate days while revisiting exercises from Phase I. Use the following Phase II exercise routine as your dynamic warm up before each swim, at home, or before other activities. The early phases will focus on range of motion, mobility and stability, then progress into strength and resistance exercises. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Each phase builds upon the previous phase. The goal of this series is to increase a swimmer’s range of motion while building strength and mobility. Click here to read Phase I of the Swim Strong Series. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. This is the second phase of a progressive dryland training sequence meant to build athleticism that compliments the demands of moving forward through the water efficiently and powerfully. Remember, when using resistance bands, focus on form and do not work to failure. (RAMP = Range of motion, Activation, Muscle Pliability.)ĭo not force movements in this routine and build repetitions and time in exercises gradually. On the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.Ī dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Feel free to alternate days while revisiting exercises from Phase I and Phase II. Use the following Phase III exercise routine as your dynamic warm up before each swim, at home, or before other activities. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. The goal of this series is to increase a swimmer’s range of motion while building strength, mobility and athleticism. Due to the fact that the resistance intensifies as the band stretches, choose a band with a lighter resistance (we use ¼ - ½ inch for our clients). When using resistance bands, it is important to remember that form is the main priority, not working to failure. Despite being simple, they are powerful tools that increase load on the muscles, tendons, and ligaments in addition to working range of motion. Resistance bands are simple training tools you can take with you anywhere (pack them in your swim bag!). Now that you have progressed through Phases I & II, you are ready to introduce the use of resistance bands and add a challenge to the traditional side plank in Phase III. Welcome back to our progressive dryland training sequence, Swim Strong.
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