SWIMMING

Preventative exercise plan for high school swimmers, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Use: - Bicep and Tricep for strength - Shoulder (rotator cuff) and Upper Back - Core for movement control - All of legs for kicking Common Injuries: - Swimmer’s Shoulder - Rotator cuff injuries, Biceps tendonitis - Neck pain - Swimmer’s Knee (affects breaststroke swimmers) - Foot cramps - due to inadequate hydration and warmup Exercise Plan: Ankle Alphabet - A-Z with both ankles Shoulder Rotation - 10 circles (forward/backward) Straight lateral arm raises - 15 reps Opposite single arm raises - 10 reps Forearm Wall Slides - 10 reps slowly Neck flexion/extension + lateral flexion - Forward hold 5s, backward hold 5s, left hold 5s, right hold 5s Shoulder Rolls - 10 reps Lateral walk with exercise band - 10 steps up, 10 steps back (2 sets) Jump Squats - 10 reps (2 sets) Alternating forward lunges - 15 reps (1 rep = left lunge + right lunge) Hip flexor stretch (lean forward from lunge position) (lower back/hip) - 15 second hold each side Supermans - 5s hold (5 reps) Pointed toes stretch (prepares swimmer for pointing toes while swimming, as it is the usual cause for cramps) - Sit back and touch toes, then lay back and point toes (5 seconds 4 sets) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com