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•Athlete then drops arms down through legs with shoulder internal rotation (you should feel a slight stretch) and extend legs for hamstring stretch (for only 2-3 seconds) •Return to starting position and repeat sequence. •Complex motions with focus on scapular linking in a fashion that builds endurance and balance
Rotator Cuff Exercise #1 – Ball on the Wall • Athlete rolls ball on wall in all directions, with straight arm • 30 seconds duration, 3-6 sets • Accomplishes firing of multiple rotator cuff muscles • If one shoulder fatigues more quickly than other, maintain ‘good shoulder’ at low repeat count until weaker shoulder catches up; important for symmetrical stroke development
Page 1 and 2: A Delicate Balance in Aquatic Sport
Page 3 and 4: Application to Aquatic Sports Synch
Page 5 and 6: Math is Compelling Rotations 10,00
Page 7 and 8: Balance Aquatic sports and imbalanc
Page 9 and 10: Static Stabilizers Boney Static Sta
Page 11 and 12: Stabilizers - Dynamic All in “for
Page 13 and 14: Factors Contributing to Failure •
Page 15 and 16: Trauma
Page 17 and 18: Quality Assessment of Diagnostic Ac
Page 19 and 20: Apprehension Test
Page 21 and 22: Relocation Test
Page 23 and 24: Anterior Release Test
Page 25: Recurrent Shoulder Dislocation(or S
Page 29 and 30: Stretching Is all stretching good?
Page 31 and 32: Common, but “Bad” Stretches
Page 33 and 34: Core Exercise #1 - Quadraped • Li
Page 35 and 36: Core Exercise #2 - Dead Bug • Bas
Page 37 and 38: Core Exercise #3 - Side Plank Raise
Page 39: Core Exercise #4 - Chair pelvic til
Page 42 and 43: Scapular exercise #2 - Hitch hiker
Page 44 and 45: Scapular Exercise #4 - Swimmer •S
Page 48 and 49: Rotator Cuff Exercise #2 - Shake It
Page 50 and 51: Rotator Cuff Exercise #4 - Drop and

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