Page 5 - SWIM PH UAAP Issue 2015_Neat

STRENGTH AND CONDITIONING

THE POWER WORKOUT
SKILL WITHOUT STRENGTH CAN MAKE OR BREAK YOUR GAME

Depending on the competition level, swimming can become and gives you the edge than having well-maintained, efficient
a long-term commitment that requires rigorous training. muscles in your body. Remember, it’s not only about perfecting
Although considered as one of the most low-impact fitness your strokes, but also maintaining your muscular power and
activity, swimming athletes remain at risk due to extreme conditioning in the long run.
repetitive motions. Most injuries affect the shoulder complex, Here are strength and conditioning exercises that targets key
lower back and knee joints depending on the stroke. But it muscle groups to prevent swimming injuries and improve
can be prevented through strength and conditioning exercises performance.
done well and done regularly. Nothing beats the competition

FOORR TTHHEESSHHOOUULLDDEERRSS

ALTERNATING DUMBBELL FRONTRAISE STANDING ROTATIONAL WALL TOSS Swimmer’s Shoulder

*A shoulder strength training that helps prevent *A core strength exercise that helps the • Rotator cuff
shoulder injuries swimmer produce powerful pulls and kicks impingement or pressure
Start with dumbbells in front of the body with Start with the medicine ball directly out in front on the rotator cuff from
elbows slightly bent. Staying under control, move of your body and with your elbows slightly bent. part of the shoulder blade
the arms quickly up and down, while performing Swing your arms backwards in a rotational or scapula as the arm is
flexion and extension at the shoulder. pattern with your elbows slightly bent. Then toss lifted
the medicine ball into the wall powerfully, catch • Biceps tendinitis or
the rebound, and perform the same movement painful inflammation of
to the opposite side. the bicep tendon
• Shoulder instability
FOORRTTHHEEHSIHPOS,UKLNDEEERSS& ANKLES where structures that
surround the shoulder
MODIFIED HORIZONTAL SCOOP TOSS ANCHORED BARBELL SQUAT PRESS joint do not work to
maintain the ball within
*Simulates the movement of exploding from the *Helps improve times off the blocks and its socket
blocks that helps decrease times decrease turn times
Start with the medicine ball placed between the Start in an upright position holding the end of Lower Body Injuries
feet. In one quick explosive movement, grasp the the bar with both hands at chest level. Flex at
medicine ball with both hands on either side of the the hips and knees to perform a squat, then • Knee injuries that
ball. Swing the arms forward and explosively jump drive through the heels, extend the hips, and involve the tendons and
while releasing the ball horizontally against the wall. drive the bar above the head. ligaments
• Hip pain from
inflammation of the hip
tendons
• Spondylolisis or lower
back pain at the junction
between the spine and
pelvis
• Lower back disk
problems

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