Swimmer’s Shoulder Strength Training
Phase 1
Y (lower fibers of trapezius)
- Place arms in Y position, elbows straight, thumbs back, palms up
- Pull blades toward opposite pocket
- Prevent elbows from dropping
- Week 1-2: 2 sets, 30 reps
- Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
- Week 4-6: face down against gravity 2 sets, 15 reps
T (middle fibers of trapezius)
- Place arms in a T position, thumbs back, palms up
- Pull blades together
- Prevent elbows from dropping lower than 90 degrees
- Week 1-2: 2 sets, 30 reps
- Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
- Week 4-6: face down against gravity 2 sets, 15 reps
I (upper fibers of trapezius)
- Place arms 30 degrees away from trunk, thumbs back, palms up
- Keep chin tucked in
- Pull outer corner of blades towards ears
- Week 1-2: 2 sets, 30 reps
- Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
- Week 4-6: face down against gravity 2 sets, 15 reps
Rotator Cuff Strength
External Rotation-1
(Infraspinatus and Teres Minor)
- Keep elbow bent to 90 degrees
- Start with forearm against trunk and pivot outward around elbow
- Keep elbow near side (but not glued to it)
- Return to start position slowly (count of 5 seconds)
- Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
- Week 2-4: 2 sets, 10 reps
- Week 4-6: 2 sets, 15 reps
Rotator Cuff Strength
Internal Rotation-1
(Subscapularis)
- Keep elbow bent to 90 degrees
- Start with forearm outward from trunk and pivot inward around elbow
- Keep elbow near side (but not stuck to it)
- Return to start position slowly (count of 5 seconds)
- Week 1-2: hold 10 seconds, rest 10 seconds times, 5 reps
- Week 2-4: 2 sets, 10 reps
- Week 4-6: 2 sets, 15 reps
Rotator Cuff Strength
Abduction
(Supraspinatus)
- Start with arm alongside trunk
- Pull theraband away from trunk and a little forwards
- Keep elbow straight
- Return to start position slowly (count of 5 seconds)
- Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
- Week 2-4: 2 sets, 10 reps
- Week 4-6: 2 sets, 15 reps
Flexion
(Biceps and Pectoralis)
- Face away from theraband
- Pull arm forward
- Return to start position slowly (count of 5 seconds)
- Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
- Week 2-4: 2 sets 15 reps
- Week 4-6: 2 sets 20 reps
Push-up PLUS
(Serratus Anterior)
- Start off high surface
- Keep chin tucked in and look forwards
- Perform push-up off high surface (table height)
“Push-up PLUS” Position
(Serratus Anterior) cont’d…
- End by pushing blades away from spine
- Prevent spine from rounding
- Should feel muscle contract under blade and along rib cage
- Every 2 weeks lower height of surface until reach ground at 6 weeks
- 2 sets of 12
Windmill
- Start in “Push-up PLUS” position
- Maintain “Push-up PLUS” position while transferring weight to one hand
- Twist body toward one side
- Then twist to other side
- Week 1-2: hold 5 seconds, 3 reps each side
- Week 2-4: hold 10 seconds, 3reps each side
- Week 4-6: hold 20 seconds, 3 reps each side
Plank Step Ups
- Start in “Push-up PLUS” position
- Place one hand on step and “Push-up PLUS”
- Follow with other and “Push-up PLUS”
- Place one hand on other side of step and “Push-up PLUS”
- Follow with other
- Week 1-2: 5 reps toward each side
- Week 2-4: 10 reps toward each side
- Week 4-6: 20 reps toward each side
Rows
(Rhomboids)
- Keep forearm parallel to ground
- Pull forearm back
- Squeeze blade toward spine
- Return to start position slowly (count of 5 seconds)
- Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
- Week 2-4: 2 sets, 10 reps
- Week 4-6: 2 sets, 15 reps