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Complete Conditioning for Swimming
by David Salo and Scott A. Riewald
Series: Complete Conditioning for Sports
256 Pages
From more powerful strokes to quicker turns, propel yourself to improved times with Complete Conditioning for Swimming.
This multidimensional training program uses fitness assessments to tailor strength, endurance, and flexibility exercises to each swimmer’s individual needs.
Dave Salo, coach of Olympic medalists Rebecca Soni, Lenny Krayzelburg, Aaron Peirsol, Amanda Beard, and Jason Lezak, and Scott A. Riewald, performance specialist for the U.S. Olympic Committee, have teamed up to create a comprehensive program that provides you with the following tools to improve your times:
- Exercises and drills for each stroke
- Event-based workouts and programs
- Dryland training
- Tapering for peak performance
- Year-round conditioning plans
- Nutrition before, during, and after swim meets
In addition, the related 80-minute DVD takes you to the pool and into the gym to demonstrate the drills and exercises used by the sport’s elite. Complete Conditioning for Swimming is simply the best guide to preparing your body for competitive success.
Chapter 1. Testing for Swimming Fitness
Chapter 2. Warming Up and Cooling Down
Chapter 3. Tailoring Training for Specific Strokes and Events
Chapter 4. Building Endurance
Chapter 5. Training for Core Stability
Chapter 6. Developing Explosive Power
Chapter 7. Enhancing Flexibility for Better Strokes
Chapter 8. Preventing, Coping With, and Returning From Injury
Chapter 9. Nutrition and Hydration for Swimmers
Chapter 10. Creating a Strength and Conditioning Program
Chapter 11. Year-Round Sample Programs
Dave Salo has been one of the nation's top swimming coaches for more than 20 years and currently is the head coach of the USC men's and women's swimming teams. Before joining the Trojan swim program, Salo served as head coach of Irvine Novaquatics, where he trained Olympic medalists Lenny Krayzelburg, Aaron Peirsol, Amanda Beard, and Jason Lezak. Salo has coached Olympic medalists such as Rebecca Soni, Jessica Hardy, Ous Mellouli, Vladimir Morozov, Larsen Jensen, Gabe Woodward, Staciana Stitts, Colleen Lanne, Ricky Berens, Eric Shanteau, Haley Anderson, Krayzelburg, Peirsol, Beard, and Lezak. Over his career, he has continued to serve at the national level, accepting coaching assignments for the United States at the 2005 World Championships and the 2001 Goodwill Games. In 2010, he was inducted into the American Swimming Coaches Association Hall of Fame. SwimNews.com named Salo 2010 international Women's Coach of the Year. In 2012 he completed his third U.S. Olympic staff coaching assignment, serving as a U.S. Olympic women's swim team assistant coach. Thirteen of Salo’s swimmers from USC competed for a combined 10 countries at the 2012 Olympics. Salo earned his MS and PhD in exercise physiology from USC and currently resides in Los Angeles.
Scott A. Riewald is a performance technologist for the U.S. Olympic Committee, where he focuses on biomechanics and technology for endurance sports. Previously, he was USA Swimming's biomechanics director at the U.S. Olympic Training Center in Colorado Springs, where he worked with many of the nation's top swimmers. During his tenure, he lectured throughout the United Sates on the use of science to improve performance of individual swimmers and entire teams. He also worked as the biomechanics director for the United States Tennis Association in Key Biscayne, Florida.
Riewald is a certified strength and conditioning specialist (CSCS) and a certified personal trainer, and he earned his MS and PhD in biomedical engineering at Northwestern University. As an undergraduate, he was a competitive swimmer at Boston University, where he still holds several school and conference records. In his spare time, he enjoys mountain biking, photography, and spending time with his family.
"Salo is an amazing teacher and coach who understands the importance of peak conditioning to a swimmer's success. Combining book and DVD, Complete Conditioning for Swimming captures his unique approach, making it the most comprehensive training resource in the sport today."
Aaron Peirsol
4 time Olympic medalist
"With exercises and programs tailored to address the physical demands of every stroke and event, Complete Conditioning for Swimming is a competitive swimmer's dream."
Amanda Beard
7 time Olympic medalist
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
Perform a rotator cuff strength test
Rotator cuff strength test
Rotator Cuff Strength Test
The four muscles of the rotator cuff (teres minor, infraspinatus, subscapularis, and supraspinatus) are responsible for generating force and stabilizing the shoulder in all of the swimming strokes. The internal rotators tend to become stronger than the external rotators in swimmers, setting up a force imbalance in the shoulder. The rotator cuff strength test examines the strength in the external rotators to determine if additional strengthening of these muscles is needed. This test is best performed by a qualified health care provider.
- In a seated position, raise your left arm out to the side 90 degrees and flex the elbow 90 degrees as well. Your hand should point to the ceiling.
- The examiner should gently stabilize your elbow with one hand while trying to internally rotate your shoulder by pushing on your wrist (see figure 1.4).
- Try to maintain the initial 90-90 position; do not let the examiner rotate your shoulder.
- Based on your strength, the examiner will score you on a scale of 0 to 5. Most swimmers will be rated a 3, 4, or 5.
5 (normal strength): You are able to maintain the 90-90 position without pain when the examiner applies a maximal force.
4 (good strength): You are able to maintain the 90-90 position without pain against a moderate force from the examiner. When a stronger force is applied, the shoulder will move slightly into internal rotation.
3 (fair strength): You are not able to withstand any resistance applied by the examiner.
2 and below (poor strength): You will not even be able to hold the arm in the 90-90 position against gravity without additional support.
A score of 5 is considered normal; anything less indicates you need to strengthen the external rotators.
Learn more about Complete Conditioning for Swimming.
Four easy to perform upper-body strength exercises
Upper body foundational strength exercises
Upper-Body Foundational Strength Exercises
Pull-Up
Focus: Strengthen the latissimus dorsi and the shoulder adductors that help with power production in the pull.
Procedure
- Use a stool or jump up to grab a pull-up bar with an overhand grip (so your palms face away from you). Your hands should be slightly wider than shoulder-width apart.
- Hang briefly with your arms straight. Your feet should not touch the ground.
- Using your arms and the muscles of your upper back, pull your body upward until your chin passes above the bar.
- Hold this position briefly and slowly lower your body back to the starting position.
- Do not allow your body to swing; keep the upper body rigid.
Variation: The chin-up is performed by reversing the position of the hands on the grip so that the palms face you. This places more emphasis on the biceps muscle of the upper arm.
Note: Swimmers may find they cannot do more than one or two pull-ups. If this is the case, substitute lat pull-downs for pull-ups or enlist the help of a teammate to support your feet as you execute your pull-ups.
Lat Pull-Down
Focus: Develop strength in the latissimus dorsi and the muscles of the upper back-some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of strong elastic tubing over a lifeguard chair or through a fence.
- Sit on a stability ball or kneel on the pool deck so there is tension in the band when the arms are extended overhead (a).
- Pinch your shoulder blades together and pull your upper arms to your sides until your hands reach about ear level. Keep the elbows pointed out toward the sides throughout the movement. The elbows should be bent 90 degrees in the finish position (b).
- Hold this position briefly and return to the starting position.
Note: The lats are the muscles that give many swimmers their V shape and are used every time a swimmer pulls. You likely will want to use a fairly heavy resistance when training these muscles since the lats are some of the strongest muscles in the body.
Variation: You can also perform this exercise in the weight room using a lat pull-down machine. Sit at a lat pull-down machine and grab the pull bar so that your hands are slightly wider than shoulder-width apart-the wider the grip, the more you will engage the lats. Squeeze your shoulder blades together and pull the bar straight down to your upper chest. Slowly return to the starting position.
Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
Procedure
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
Variations
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.
Reverse Fly
Focus: Develop strength in the upper back and the rear part of the shoulders.
Procedure
1. Lie facedown on a stability ball with your feet on the ground. Hold a light weight in each hand. Your body should be at about a 45-degree angle to the ground.
2. Bend your elbows 90 degrees and allow the arms to hang toward the ground (a).
3. Squeeze the shoulder blades together and lift the arms until they are parallel to the ground (b). Keep the elbows bent throughout the exercise.
Variation: You can also perform this exercise by looping a piece of elastic tubing to a fence at chest level. Grasp one end of the tubing in each hand and pull the hands outward to the sides while also squeezing your shoulder blades together.
Learn more about Complete Conditioning for Swimming.
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