The Effects of a 6-Week Dry Land Exercise Program for High School Swimmers

Abstract

Background: In swimmers, the great number of stroke repetitions and force generated through the upper extremity, leaves the shoulder uniquely vulnerable to injury. Numerous high school swimmers experience shoulder pain, muscle shortening, and/or weakness leading to poor swim mechanics. Purpose: The purposes of this study were to examine the effects of a six week dry land intervention program on the 1) flexibility of the shoulder girdle, 2) muscular strength of the shoulder girdle and core, and 3) swim performance in high school aged competitive swimmers. Methods: 32 high-school swimmers were divided into control (N = 16) and intervention (N = 16) groups. Measurements for shoulder strength, core strength and swim times were measured. The intervention group completed a dry-land home exercise program three times a week for six weeks. Results: A MANOVA comparing flexibility, strength and swim times for pre-and post-test measurements by control and intervention group, revealed a significant group by time interaction. Post-hoc tests revealed a significant improvement in core strength in the intervention group (F = 15.847, p = .000). Conclusion: A 6-week dry land exercise program was effective in improving core strength, however, shoulder flexibility, strength and swim performance remained unchanged in this group.

The Acute Effects of a Swimming Session on the Shoulder Rotators Strength and Balance of Age Group Swimmers

“…In competitive swimming, the propulsive forces responsible for the total body displacement are produced mainly by the upper limbs through the arm adduction and shoulder internal rotation [2]. As such, the swimmers are classified as overhead athletes [3] because high levels of stress are installed in the upper body sections.…”

“…Shoulder strengthening programs are part of the training season and require detailed planning [3,7]. Evidence suggests that dryland workouts must be maintained throughout the entire sports season, otherwise the effects of detraining are felt [4].…”

“…Most times dryland strength training and in-water training are applied within the same training session. Coaches regularly assign dryland strength training before the swimming practice due to time-consuming issues [3,9]. However, it remains unclear when these workouts should be implemented and the impact an in-water session has on shoulder fatigue.…”

Effect of Strength Training on Performance of Young Competitive swimmers- A Randomized Control Trial

“…29 Jenna Sawdon-bea observed that 6weeks of dry-land exercise training was helpful for improving core strength but there was not superior shoulder strength and swimming performance. 30 The reason behind the improvement in stroke rate and kicking performance can be because of strength training there was an increase in muscle force of slow and fast twitch muscle fibers that lead to improvement in strength and produce maximal and explosive forces are required for swimming performance.…”

Efeitos Do Treinamento De Força No Desempenho De Praticantes De Natação: Uma Revisão Bibliográfica Descritiva

“…Após esse período, fez-se uma comparação pré e pós dos grupos. Os testes revelaram uma melhora significativa na força central no grupo de intervenção e que um programa de exercícios em terra seca de seis semanas foi eficaz na melhora da força central (SAWDON-BEA; BENSON, 2015).…”