The Effects of a 6-Week Dry Land Exercise Program for High School Swimmers

Abstract

Background: In swimmers, the great number of stroke repetitions and force generated through the upper extremity, leaves the shoulder uniquely vulnerable to injury. Numerous high school swimmers experience shoulder pain, muscle shortening, and/or weakness leading to poor swim mechanics. Purpose: The purposes of this study were to examine the effects of a six week dry land intervention program on the 1) flexibility of the shoulder girdle, 2) muscular strength of the shoulder girdle and core, and 3) swim performance in high school aged competitive swimmers. Methods: 32 high-school swimmers were divided into control (N = 16) and intervention (N = 16) groups. Measurements for shoulder strength, core strength and swim times were measured. The intervention group completed a dry-land home exercise program three times a week for six weeks. Results: A MANOVA comparing flexibility, strength and swim times for pre- and post-test measurements by control and intervention group, revealed a significant group by time interaction. Post-hoc tests revealed a significant improvement in core strength in the intervention group (F = 15.847, p = .000). Conclusion: A 6-week dry land exercise program was effective in improving core strength, however, shoulder flexibility, strength and swim performance remained unchanged in this group.