Coaches and swimmers should know there are many possible causes of shoulder problems. The main culprits of swimmer's shoulder are:
- Faulty stroke mechanics
- Sudden increases in training loads or intensity
- Repetitive micro-traumas related to overuse
- Training errors (such as unbalanced strength development)
- Overuse of training devices like hand paddles
- Higher levels of swimming experience
- High percentage of freestyle swum in practices
- Weaknesses in the upper trapezius and serratus anterior
- Weakness or tightness of the posterior cuff muscles (infraspinatus and teres minor)
- A hyper-mobile or lax shoulder joint
Coaches should focus on the following muscles and groups to help decrease shoulder problems:
- The rotator cuff
- The muscles that stabilize the shoulder blade - trapezius, serratus anterior muscles
- The muscles of the low back, abdominal, and pelvis - the "core" of the body - the abs and lower back
- Push-ups/Flys + Back-Row/Reverse Flys*
- Curls/Reverse Curls + Triceps extensions/Dips
- Core Abdominals + Core Back*
- Quad-Extensions + Hamstring Curls/Gastroc/Soleus
- Pull-ups/Chin-ups + Military Press*
- Internal Rotators + External Rotators
*EVF Exercises are done in these exercise groups using stretch cords, isometrics and/or light dumbbells
EVF Isometric Training - Getting Started
Once the training regime is understood and becomes an honored team tradition, the program should be expected to evolve where distance swimmers may have a different regime than sprinters just as flyers may follow a different program than backstroker's, but a daily routine must be adhered to by every swimmer. When a training response is realized, an increase of resistance, time or both should be initiated.Dryland And Isometric Training Drills
- Isometric drill where the swimmer has both hands over their head in an EVF position. You'll be surprised how difficult it is to keep the elbows slightly above the shoulder for any length of time.
- Isometric drill where the swimmer has both hands pushing up and/or against a wall.
- Using light weights or surgical tubing, have swimmers hold the EVF position for short bouts and slowly increase resistance and time.
- While swimmers are standing, have them mimic the EVF stroke, moving their hands/forearms up and down but never past their shoulders. Swimmers can lie on their stomachs, over the pool and hold the EVF position or on their back to mimic the EVF for backstroke.
- Have swimmers hold a rescue tube, noodle, kick board, etc., above their head in the EVF position (the forearm and hand should be straight).
- Have swimmers bend-over and mimic the swimming stroke of world-class swimmers using a great EVF position.
- Anchor the surgical tubing or have the swimmer stand on the tubing so they can perform stand-up or bent-over rows.