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Resistance training for swimming

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An introduction to strength and conditioning and exercises to improve swim performance

An introduction to strength and conditioning and exercises to improve swim performance

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http://learningon.theloop.school.nz 49
http://www.nwconditioning.com 44

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Resistance training for swimming Resistance training for swimming Presentation Transcript

  • Resistance training for swimming An introduction to strength and conditioning and exercises to improve swim performance
  • Session Overview
    • A bit about me
    • The role of a strength and conditioning coach: Case study of a tri-athlete
    • Introduction to proprioception
    • The warm up
    • Exercises to improve swim performance and reduce injury
  • Neil Welch MSc, ASCC
    • BSc Sports science and physiology
    • MSc Strength and conditioning
    • Worked with snowboard-X and ski coaches in Canada
    • Worked with premiership rugby teams
    • S&C coach for the the British alpine development ski team
    • Founder of nw conditioning strength and conditioning consultancy
  • What does a strength and conditioning coach do?
    • Strength and Conditioning is the physical and physiological development of athletes for elite sport performance
    • Bridges the gap between s&c science and practice
    • Develops bespoke programs specific to the needs of each athlete and their sport
    • End goal: to make you faster and stronger
  • What do I need to know
    • Needs analysis
      • Background
      • Injury history
      • Training history and volume
      • Self perception of ability
      • Coach perception of ability
      • Training constraints
      • Functional movement screen
      • Measured performance
      • Goals
    • Research
      • Biomechanics
      • Common injuries
      • Performance
  • Meet ‘John’
    • A new triathlete.
    • Wants to decrease Olympic distance swim time by 3 mins
    • No history of injury
    • Previously competed as a distance runner, has limited resistance training experience, particularly upper body
    • Swim coach says he has trouble maintaining form and technique, particularly when fatigued, limited flexibility
    • He believes his swimming is a big weakness “finds it really difficult”
    • Full timetable, limited time for extra sessions
  • The Shoulder
    • Ball and socket joint allowing a massive range of motion
    • Make up means instability inherent in the joint, reliant on surrounding musculature for dynamic and static stability
    • Rotator cuff important for providing compressive forces to the joint
    • Important to recruit middle trapezius and rhomboids correctly to maintain alignment of scapulae and shoulder stability
    • These concerns and causes of injury should be addressed as part of the training program
  • Biomechanics of swimming
    • Swimming can be broken into 2 phases; the pull and the recovery
    • The Pull
    • movements include internal shoulder rotation crossing into a full shoulder adduction
    • activates latissimus dorsi, pectoralis major, teres major and subscapularis for the internal rotation
    • The Recovery
    • movements consists of a shoulder abduction and external rotation
    • activates the deltoids, infraspinatus, teres minor and supraspinatus
  • Injuries
    • 35% of elite swimmers reported shoulder injury that interrupted training
    • Position of abduction and external rotation can cause abnormal contact within the joint
    • Fatigue to the rotator cuff musculature can lead to reduced stability which can exacerbate this
    • Imbalance of internal/external rotation strength due to demands of the sport, normal ~65%, anterior bias reduces stability
    • Focus on external rotation for prevention of injury for overhead athletes
  • Proprioception
    • Sensory information on location in space, direction and velocity
    • This feedback helps the shoulder musculature work in synergy to maintain stability
    • Research shows that proprioceptive ability is reduced when fatigued
    • Development of proprioception and strength will help reduce injury risk by enhancing stability and reducing fatigue
    • Can mix with training; skills under fatigue, removal of visual feedback
  • www.nwconditioning.com/fulontri [email_address]
  • Exercises
    • Band external rotations
    • Band internal rotations
    • Band swim strokes
    • Prone bar pull - progressions
    • Prone row and external rotation