Swimming Anatomy

Dryland Training for Young Swimmers

An important consideration in training is the age of the swimmer. Not too long ago, strength, or resistance, training was considered inappropriate and potentially dangerous to the young athlete. Participation in resistance training was thought to increase the risk of injury to the growth plate, which could have negative consequences to the child’s growth. But the safety and effectiveness of resistance training in youth is now well documented and supported by position or policy statements from the American College of Sports Medicine (ACSM), American Academy of Pediatrics (AAP), American Orthopaedic Society for Sports Medicine (AOSSM), and the National Strength and Conditioning Association (NSCA).

Resistance training helps young swimmers develop an enjoyable and positive outlook by increasing their chance of success through improved performance and decreasing their risk of injury. With a focus on fundamental fitness ability, resistance training also prepares them for the demands of in-water practices. Specific benefits may include improvements in muscular power, muscular endurance, total body strength, stability around joints, body composition, and bone mineral density, all of which can improve sport performance.

The research indicates that training-induced strength gains during preadolescence are possible if the training program is of sufficient duration, intensity, and volume. Current recommendations are that to produce strength gains, young athletes should perform two or three sets of 13 to 15 repetitions for each exercise. Training sessions should take place two to three days per week on nonconsecutive days. Note that these gains often result from adaptations in neuromuscular factors such as motor unit activation, recruitment, and coordination rather than increased muscle size (hypertrophy). Younger athletes do not have enough muscle-building hormones to cause muscle hypertrophy, but following puberty, training-induced gains in males and females are associated with increased muscle mass because of hormonal influences. Resistance training will not lead to increases in height, but no data indicate that training will stunt skeletal growth.

Before a young swimmer begins a resistance program, he or she should have sufficient emotional maturity to accept and follow directions. The athlete should also be able to understand the benefits and risks associated with a resistance-training program and specific exercises. When selecting exercises keep in mind that swimmers in a given age range can vary significantly in strength and coordination. Exercises should be selected on an individual basis and modified if necessary. Guidelines are provided throughout the text about exercises that may not be suitable for young swimmers, and examples are offered about how to modify exercises to make them more age appropriate.

When designing resistance-training programs for young athletes, a progressive and stepwise approach in exercise prescription is recommended. This approach stresses proper form and technique, adequate supervision of all training sessions, and a slow, stepwise progression of exercises. Kraemer and Fleck (2005) illustrate the importance of proper exercise selection and considerations for athletes of various ages (table 1.1).

When considering the important role of each muscle in the mechanics of the four swim strokes, you can see that keeping the muscles strong and well conditioned is critical to maintaining proper technique, improving performance, and minimizing risk of injury. Each of the following chapters includes exercises that target various muscles in a manner that contributes directly to swim-specific movements.

Table 1.1 Age-Related Resistance-Training Considerations

CHAPTER 2

ARMS

The arms are extremely important in swimming because they are the link between the primary force-generating muscles of the upper extremity, the latissimus dorsi and pectoralis major, and the hands and forearms, which are the anchor points that propel the swimmer through the water. Chapter 1 compared the body to a chain that starts at the hands and extends all the way down to the feet. The main point was that, as a swimmer moves through the water, movements and forces are transmitted along the chain and that the chain is only as strong as its weakest link. Of course, the arm muscles also aid in generating the forces that propel you through the water. Those reasons should help you understand the importance of targeting the arm muscles with a dryland program.