Stretching the Limits With Cords

You’re feeling under the weather and shouldn’t go to practice. The swollen ankle you have is painful and you’ll have to spend the next few days at home. #ITB #Inthebag

#Swimcoaches hope their #swimmers take initiative and do something physical at home (or, at the very least, get in a set of push-ups) instead of watching TV or texting friends. About ten years ago, I chopped up six to seven foot pieces of surgical tubing to send home with our swimmers when the forecast for the following day called for snow. Our team #physical therapist used tubing to build healthier #shoulders and improve #subscapular tone. She recommended connecting handles on each end of the tubing for better “paddle” grips. The only setup was looping it on the door handle, placing it around a basketball goal or pulling it through a fence post for an incredible workout.

Here are a few ideas with surgical tubing:

· Quick power pulling for the number of reps and time. For example, if your goal is the 50 yard butterfly is 25 seconds with 15 stroke cycles, alternate rounds of fast for 25 seconds or fast for 15 stroke cycles. Make sure you walk out to have enough tension for the pull, maintain high elbows, and finish only a few inches past the hip.

· Work on rear deltoid/lat/triceps strength. You can do your “Ys” (stand straight and simultaneously, bring the hands above your head in a pulling motion) or rows to strengthen the back. Also, you can improve range of motion with bands.

· Work on #technique. Focus on movements using early vertical forearm (EVF). Don’t pull inside the shoulder or sweep outside the shoulder.

Whatever you do with bands, focus on technique, power, and speed. You can grab a set of nice ones on #Amazon with #Superstroke Stretchcordz at https://amzn.to/3iSxlvc.