Base Training
- Follow swimming-based program
- Ultra-short Race-Pace Training (USRPT)
- USRPT is highly recommended over traditional approaches to swim training since it is evidence based
- See Step-by-step USRPT Program link near bottom of page
- Ultra-short Race-Pace Training (USRPT)
- Optional basic weight training program
- Lower body exercises may help with push-off
- Olympic-style Weightlifting is not necessary
Prehab
Notes
See Swim Injuries.
Stretches
Only perform if flexibility is not sufficient through specific target area.
- Kneeling Shin Stretch
- Allows feet to extend for greater kick torque
- Advanced: lean back with arm support
- Hip stretches
- Allows for hyperextension of hip for longer kicks
- Hip circles
- Rock hips side to side
- Pectoralis Minor
- Allows arm to pull back with less effort and shoulder stress
- Retract Shoulders
- Doorway Modified Chest Stretch
- Wall Shoulder Girdle Stretch
- Lats & Shoulder Capsule
Warmup
- 400m swim, moderate pace
- 100m swim, higher intensity
- 50m swim, even higher intensity
Movement Patterns for Plyometrics
- Leg Extension (Vertical Movement)
- Pulldown / Shoulder Extension
- Forward Push / Shoulder Transverse Flexion
- Upward Push / Shoulder Flexion
Exercise References
- Plyometrics (Chu 2013)
- Medicine Ball Pullover
- Medicine Ball Underhand Throw
- Medicine Ball Power Drop
- Medicine Ball Side Toss
- Medicine Ball Overhead Throw
- Medicine Ball Jump Squat
- Medicine Ball Depth Jump
- Jump to Box (12" or 30 cm box)
- Frog Jump