Dryland Tip: Catch Drills

Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

SANTA CLARA, California, February 16. THIS week's Dryland Tip from Dr. G. John Mullen is designed to strengthen the posterior rotator cuff.

Purpose: Swimming repeatedly stresses the rotator cuff. During the initial catch, the infraspinatus (a posterior rotator cuff) is rapidly stretched, stressing the muscle. Proper muscle length, strength, and timing are required to handle this high amount of stress. If the stress is not equally matched, then an injury may occur.

Directions: These drills are pretty simple and just involve tossing a light medicine ball against a trampoline or dribbling it against the wall. Each time the ball comes back to you, the muscles of your shoulder girdle need to decelerate it. You can also use "dumbbell rebound drop-catches" in various planes of motion, similar to the catch phase of your strokes.

Today is the release of the Swimmer's Shoulder System . Start preventing shoulder injuries today!

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.

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