Swimming Strength Training - Build Power and Prevent Injury

Swimming strength training with Powerball & Powerspin

Swimming places significant stress and strain on the shoulders. Even with good upper body strength, flexibility and endurance, swimmers remain exceptionally prone to injuries in this area as a result of overuse and/or incorrect technique (swimmer’s shoulder). Additionally, over-extension of the shoulder occurs in both the pull through and recovery phases of the stroke, with resulting muscular imbalance and weakness leading to multidirectional shoulder instability (too much movement in the joint).

How Powerball and Powerspin Help

Both Powerball and Powerspin’s non-impact resistance programmes, performed daily, efficiently strengthen the rotator cuff, helping stabilise the shoulder joint and prevent muscle, ligament or tendon tearing – this is particularly beneficial in the pull-through phase of the stroke where resistance is always highest – helping the swimmer develop considerably more power.

Physio Designed Exercises

Powerball and Powerspin can improve muscle endurance from fingertip to shoulder with physio designed exercises for every area. Used by professional climbers for decades see how Powerball can give you the edge.

 

Rehab & Strengthening Programme

3 simple steps

1
Select
Equipment
2
Watch
Exercises
3
Follow
Programmes
1

Select Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.

2

Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

Elbow Extensors

Download Programme

Shoulder Flexors

Download Programme

Shoulder Abductors

Shoulder Girdle Upper Trapezius

Powerspin – Shoulder and Shoulder Girdle

Powerspin – Triceps, Deltoid and Pectoralis

3

Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

 
Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
 
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
 
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
 
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.
 
Remember

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

What they say...

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