Coach Peter Verhoef helps swimmer through a saxon lunge
Swimmers performing a saxon lunge and relating it to the water
If you have a swimmer who has a poor lower back, what are the steps to improve this?
The athlete must start in a supine position and learn how to move his/her pelvis (anterior and posterior tilt). They should then perform in a prone position and progress to standing. The final progression should be done in the the plank position. It is difficult to to perform lumbar flexion (flattening) without increasing thoracic flexion (rounding upper back) but he/she should work on this in front of a mirror.
– Alan Tyson PT, SCS, ATC-L, CSCS
aXis swimming’s dry-land strength and conditioning program contains orthopedically sound exercises such as the Reach, Roll, & Lift. This exercise is producing a stronger shoulder girdle by extending the arm as far out as possible and turning the palm up. Once the palm is up and the arm is straight, they must pull the head of the humerus back into place (reverse shrug) to ensure a safe shoulder platform. Once the athlete has locked the head of the humerus into place (reverse shrug), their goal is to lift their palm up to the ceiling with a straight arm. If the elbow bends, the athlete must change the position by going wider.
Thanks to Bill and Dennis from Georgia Coastal Aquatic Club