I am newly certified as a HFS through ACSM, and am fortunate to have quite a few clients already. My newest client though, a 10 year old female competitive swimmer, has me questioning a few things as far as how to go about training her. I have my other younger clients doing a variety of body weight exercises to improve their relative strength, and am probably going to put her through a similar type workout (animal crawls, lunges, bw squats, etc.). I begin each workout with a modified version of a "Parisi Speed School" type active dynamic warm up, and end each session with flexibility and core.
Any thoughts or ideas on different workouts that would benefit my young client?
06-13-2011, 04:49 PM #1
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Advice on training 10 year old female competitive swimmer?
06-13-2011, 07:00 PM #2
Check for shoulder internal rotation deficits and weak/tight RCs. Virutally everyone can benefit from more thoracic mobility and strength in postural muscle (rhomboids, read delts, glutes etc). Really you're just trying to keep her injury free and give her a bit of a cross-training stimulus, swimming in general doesn't respond as well to S&C as other sports. So improve her strength, fitness, body awareness (something most swimmers have little of), re-inforce good movement patterns, but do it in a way that is varied and fun, it shouldn't feel like 'work' to her, it should be more like play, with a few serious bits (shoulder I/R stuff etc).
06-14-2011, 11:30 AM #3
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
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06-14-2011, 11:47 AM #4
I do snatch pulls in the gym so I can do snatch pulls in the bars. And I ALWAYS use a hook grip.
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