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.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
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Pelvic mobility - lying3 x 30 seconds
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Y exercise3 x 8–16 repetitions
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Release and catch3 x 8–16 repetitions
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Jumping lunges3 x 8–16 repetitions
