Dryland shoulder care and core

Setup

1. A dry, non-slip area well back from the pool edge, with a mat and a light band per swimmer.
2. Body weight and bands only. No heavy lifting without supervision from a qualified strength coach.
3. Three stations; pairs start at one each.

How it runs

1. Station 1, bands: external rotations with the elbow tucked into the side, 2 × 12 each arm; band pull-aparts at chest height, 2 × 12.
2. Station 2, core: front plank 20–40 seconds, side plank 15–30 seconds each side, dead bugs 2 × 8 each side.
3. Station 3, shoulder blades and posture: lying Y, T and W raises, 8 of each; wall slides, 10; streamline squats with the arms locked overhead, 10.
4. About 6 minutes a station, then each pair moves on. Finish with gentle chest and lat stretches.
5. Use a lighter version before swimming as part of the warm-up, or the full circuit after, two or three times a week.

Coaching points

• Slow and controlled: about 2 seconds out and 2 seconds back.
• Shoulders down and back, neck long.
• Brace the trunk as if holding a tight streamline.
• A light band done well beats a heavy band done badly.

Common mistakes

• Shrugging the shoulders up towards the ears on band work.
• Sagging or piking hips in the plank.
• Rushing reps with momentum.
• Working through shoulder pain: stop, tell the coach, and see a physio if it keeps coming back.