Additional information
Be better!
Injury prevention exercises will reduce your risk of injury, and make you a better swimmer. You can use the programme for basic training or as a warm-up. If you download the Get Set-app, you can do the exercises anywhere.
PREVENT SHOULDER INJURIES
When the shoulder muscles cooperate, the ball of the joint is right in the middle of the socket, and the shoulder blade is in a good position at all times. By targeting these muscles in your training, you will prevent injuries and become a better swimmer at the same time.
TECHNIQUE CHANGED?
Athletes with shoulder pain will often change their stroke unconsciously. These changes may be lower elbows, wider arms etc. It is important to be aware of this.
Exercises
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Y-Upwards
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Push-up +
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Downwards lying Y
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Shoulder circles
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Upper back mobility
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Wallslides
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Pelvic control supine
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Leg-lowering, one leg
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Side lunges
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Hip rotation stretches
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Hip flexor stretches
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Hip mobility
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Y- downwards
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Handstand
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Downwards lying Y, with dumbell
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Shoulder blade pull-ups
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Shoulder circles with diagonal lift
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Squat with partner in plank
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Pelvic control standing
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Leg lowering, two legs
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Kneesitting to standing
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Armreach - diagonals
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Squat with backwards roll
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Sidelunges with dumbell
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Copenhagen adductor, short
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Hip rotation stretches
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Flyes in a sling
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Reach variants
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Copenhagen adductor, long
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Single leg deadlift with partner in plank position
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Line stability
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Line stability, challenging
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Lateral stability, arm movement
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Lateral stability, leg movement
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Lateral stability, combination
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Plank combination with pike
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Supine line stability
Y-Upwards
Purpose: Improve strength in the back of the shoulders and upper back
Pull the elastic band towards the ceiling in a Y-position
Press the shoulder blades together and down into the final position
Make sure not to lift your shoulders towards your ears
3 x 8-16 repetitions
Push-up +
Purpose: Improve upper body strength and shoulder blade control
Do a push-up
Raise your upper body towards the ceiling at the end of each repetition
2-3 x 8-12 repetitions
Downwards lying Y
Purpose: Improves strength around the shoulder blade
Lie on your stomach with your thumbs up towards the ceiling
Raise your arms off the floor in a Y-position
Keep your head and upper body on the floor
3 x 8-16 repetitions
Shoulder circles
Purpose: Improve stability in the shoulders and core/back
Stand on all fours
Hold a large ball against the wall with one hand
Make circles with the ball, both ways
Keep your hips still throughout the exercise
The arm should be held in a straight line as an extension of the body
As many as you can with good control
Upper back mobility
Purpose: Improve mobility in the upper back
Sit down and have a BOSU -ball behind your back
Keep your hands behind your head
Bend backwards over the BOSU- ball and push your chest up
Move back to starting position and repeat
3 x 8-16 repetitions
Wallslides
Purpose: Improves mobility in the shoulders and strengthens the muscles around the shoulder blade
Stand next to a wall, bend your elbow and place your forearm against the wall
Move your arms up over your head
Pull your shoulders down and together while lowering your arms
Avoid swaying in the lower back
2-3 x 8-16 repetitions
Pelvic control supine
Purpose: Better control of the movement in the pelvis
Lie on your back with your knees bent
Move your pelvis slowly forwards and backwards
3 x 30 seconds
Leg-lowering, one leg
Purpose: Improve stability in the core and back
Start with laying on the back with knees and hips bent
Keep your arms stretched above your head
Lower every other legdown to the floor
Keep your lower back on the ground
Increase the difficulty with an elastic band around the legs or lower both legs at the same time
3 x 10-30 repetitions
Side lunges
Purpose: Improve leg strength and stability
Do side lunges to each side
Keep knees over toes
3 x 8-16 repetitions to each side
Hip rotation stretches
Purpose: Increase mobility in the internal rotation of the hip
Lie on your stomach and hold on to one foot
Press your foot down towards the floor
Make the movement slowly up and down
This exercise is particularly good for butterfly swimmers
2-3 x 20-30 seconds
Hip flexor stretches
Purpose: Increase mobility in the hip flexor
Stand with one leg bent in front of you, push your hip forward
Return to starting position and repeat
Avoid swaying in the back
3 x 10-15 repetitions
Hip mobility
Purpose: Improve mobility in the hip joints
Sit on the floor with the knees bent
Support yourself with your hands
Move your hips and knees from side to side
2-3 x 10-15 repetitions
Y- downwards
Purpose: Improve the strength of the back of the shoulders and and upper back
Partner holds the elastic band and stands on their feet
Slowly lower yourself backwards, keeping your arms in a Y-position
Keep your back straight throughout the exercise
The neck should be “straight”, in extension of the back
Slowly raise yourself back to the starting position
3 x 8-12 repetitions
Handstand
Purpose: Improve strength and stability in shoulders, abdomen and back
Get into a handstand while your partner secures you
Once you've mastered the exercise, you can do it without a partner
Hold the final position for about 1 second
3 x 3–5 repetitions
Downwards lying Y, with dumbell
Purpose: Improve strength around the shoulder blades
Lie on your stomach with your thumbs up towards the ceiling
Raise your arms off the floor in a Y-position
Leave your head and upper body on the floor
3 x 8-16 repetitions
Shoulder blade pull-ups
Purpose: Strengthen the muscles around the shoulder blades
Hang from a bar or a gym-wall
Pull your shoulders down to activate the muscles
Drop down to the starting position
3 x 4-6 repetitions
Shoulder circles with diagonal lift
Purpose: Improve stability in the shoulders and core/back
Stand on all fours, lift up the opposite arm and leg
Press a large ball against the wall with your raised arm
Make circles with the ball, both ways
Your hips should remain still throughout the exercise
The arm should go in a straight line as an extension of the body
2-3 x times max, with good quality
Squat with partner in plank
Purpose: Improve strength in legs, core and back
Your partner stands in a high plank position
Place your partner's legs on top of your shoulders
Do a squat
Keep your knees over your toes
Avoid swaying your back in the plank position
3 x 8-12 repetitions
Pelvic control standing
Purpose: Improve control of movement in the pelvis
Stand with your feet hip-width apart
Move your pelvis slowly forwards and backwards
3 x 30 seconds
Leg lowering, two legs
Purpose: Improve stability in the core and back
Start lying down with your arms above your head and your knees and hips bent
Lower both legs to the floor
Keep your lower back on the ground at all times
Stop the movement earlier if your lower back is not on the floor
3 x 8-16 repetitions
Kneesitting to standing
Purpose: Improve stability in the core, back and hips
Sit on your knees, with your hands behind your head
Move your hips forward and up
Raise your arms above your head at the same time
Keep your back in a neutral position
Take a step forward to make it more difficult
3 x 8-16 repetitions
Armreach - diagonals
Purpose: Improve stability in the core, back and hips
Balance on one leg while holding the stick in your hands
Bend one leg slightly and rotate towards the standing leg
Rotate as much as you can in the opposite direction while lifting the stick above your head
Lean backwards in the final position
As many as you can with good control
Squat with backwards roll
Purpose: Improve strength in the abdomen and thighs, and improve stability in the legs
Start with standing on two legs and sit down as in a backward roll
Roll backwards until your shoulders and legs are pointing up towards the ceiling
Roll backwards to starting position
3 x 8-16 repetitions
Sidelunges with dumbell
Purpose: Improve leg strength and stability
Do sidelunges to each side
Keep knee over toe
Hold weights in your hands
3 x 8-16 repetitions
Copenhagen adductor, short
Purpose: Improve groin strength
Partner holds around the knee
Raise your body off the ground while lifting your lower leg
Keep your body in a straight line
Slow tempo
2-3 x 6-8 repetitions
Hip rotation stretches
Purpose: Increase mobility in the internal rotation of the hip
Lie on your stomach and hold on to one foot
Press your foot down towards the floor
Make the movement slowly up and down
This exercise is particularly good for butterfly swimmers
2-3 x 20-30 seconds
Flyes in a sling
Purpose: Improve strength around shoulder blade and back of shoulder
Start standing, hold in a sling
Lean back, keep your body straight
Pull your shoulders down to activate the muscles
Push your arms out to the side as you lift yourself up to the starting position
2-3 x 5-8 repetitions
Reach variants
Purpose: Improve stability in hips, knees and ankles
Balance on one leg while holding the stick in your hands
Rotate your body in the opposite direction to the standing leg, holding the knee and ankle position
Bend forward at the hips and do a light knee bend
Rotate your body in the opposite direction and repeat
Keep your back in a neutral position throughout the movement
As many as you can do with good control
Copenhagen adductor, long
Purpose: Improve strength groin strength
Partner holds around the ankle
The body is lifted off the ground at the same time as the lower leg is lifted
Slow tempo
2-3 x 6-8 repetitions
Single leg deadlift with partner in plank position
Purpose: Improve strength in the back of the legs, core and back
Stand on one leg and hold around your partner's ankles
Bend forward at the hips while keeping your back straight
Keep the opposite leg straight behind you
Avoid arching your back in the plank position
2-3 x 6-8 repetitions
Line stability
Purpose: Check line stability and improve strength in shoulders
Lie on your stomach with your upper body on a BOSU- ball
Pull the elastic behind your head and press your shoulder blades together
Slowly guide the elastic back to the starting position
Keep your body in a straight line
As many as you can do with good control
Line stability, challenging
Purpose: Control line stability and improve strength in shoulders
Lie on your stomach with your upper body on a BOSU -ball
Put your legs on a medicine ball to make the exercise more difficult
Pull the elastic behind your head and press your shoulder blades together
Slowly guide the elastic back to the starting position
Keep your body in a straight line
As many as you can do with good control
Lateral stability, arm movement
Purpose: To control line stability
Stand in a side plank with your elbow on a BOSU- ball
Bring your arm backwards while pushing your chest forward
Bring your arm forward with a slight curve in your chest
Keep your body in a straight line
As many as you can with good control
Lateral stability, leg movement
Purpose: To control line stability
Stand in a side plank with your elbow on a BOSU- ball
Hold your other arm above your head in the air
Move your top leg alternately in front of you and behind you
Keep your body in a straight line
As many as you can do with good control
Lateral stability, combination
Purpose: To control line stability
Stand in a side plank with your elbow on a BOSU- ball
Bring your top arm forward and your top leg forward at the same time
Then bring the top arm back and the top leg forward
Keep your body in a straight line
As many as you can do with good control
Plank combination with pike
Purpose: Improve strength in the core, back and shoulders
Stand in a high plank with your legs on a large ball
Roll backwards on the ball so that your head and shoulders are lowered to the floor
Then pull yourself up and forward by bending your elbows and shoulders
Pull yourself back up to a high plank
Finish the exercise by going all the way up into a pike
Keep your body in a straight line
As many as you can do with good control
Supine line stability
Purpose: Control line stability
Lean your back against a large ball
Hold both arms above your head
Partner pushes both arms down
Keep your body in a straight line
Avoid sway in the lower back
As many as you can do with good control
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Play video
Y-Upwards3 x 8-16 repetitions
Play video
Push-up +2-3 x 8-12 repetitions
Play video
Downwards lying Y3 x 8-16 repetitions
Play video
Shoulder circlesAs many as you can with good control
Play video
Upper back mobility3 x 8-16 repetitions
Play video
Wallslides2-3 x 8-16 repetitions
Play video
Pelvic control supine3 x 30 seconds
Play video
Leg-lowering, one leg3 x 10-30 repetitions
Play video
Side lunges3 x 8-16 repetitions to each side
Play video
Hip rotation stretches2-3 x 20-30 seconds
Play video
Hip flexor stretches3 x 10-15 repetitions
Play video
Hip mobility2-3 x 10-15 repetitions
