Mobility for Swimmers
Train Daly
SwimmingFrom assessment to athleticism. Learn to assess and audit yourself objectively for deficits, to focus your mobility work on your needs. Use this mobility program to assess how you stack up to a functional standard, and address your weakest link. Whether you want to open up windows of opportunity before a session, active rest between sets, cooling down, or recovery between workouts.
Learn to improve your range of motion, tissue extensibility, and control in these positions. Optimal mobility, decreases risk for injury, accelerates recovery, and improves performance.
Assessments, and mobility days are ordered in a hierarchy of importance. Identify your weakest link, and focus first only on your specific needs. Test and retest each session to observe improvements. Note adaptations with a full assessment at the end of the month. Feel free to use the other mobility drills for warm up, active rest, and recovery.
This program includes an assessment before and after with 5 different mobility routines to choose from to target your most specific needs.
Please note that these drills are not designed to diagnose or treat pain.
A1
Segmental Flexion
1 x 1
A2
Seated Hip Internal and External Rotation
4 x 1
B1
Segmental Extension
1 x 1
B2
Segmental Rotation
B3
Scratch Test
B4
Shoulder Internal Rotation
C1
Dorsiflexion
C2
Plantar Flexion Assessment
A
Segmental Flexion
B1
Foam Roll Tspine
1 x 1:00
B2
Foam Roll - Hamstring
1 x 1:00
B3
Foam Roll Adductors
1 x 1:00
B4
Pin and Stretch Calf
1 x 1:00
C1
Cat/Cow
3 x 10
C2
Toe Touch Drill
3 x 10
C3
Split Stance Toe Touch Drill
3 x 10
A
Seated Hip Internal and External Rotation
B1
Pin and Stretch - Glutes
1 x 1:00
B2
Foam Roll Adductors
1 x 1:00
B3
Pin and Stretch - Quads
1 x 1:00
C1
Quadruped Rock w/ Hip Internal Rotation
3 x 10
C2
Hand Supported 90/90
C3
90/90 Hands Free
C4
KB Loaded Shin box
3 x 5
C5
Shin Box to Standing
3 x 5
A1
Segmental Extension
2 x 1
A2
Segmental Rotation
4 x 1
A3
Scratch Test
A4
Shoulder Internal Rotation
2 x 1
B1
Pin and Stretch Tspine
1 x 1:00
B2
Foam Roll Lats
1 x 1:00
B3
Pin and Stretch Pecs
1 x 1:00
C1
Sleeper Stretch Contract Relax
C2
Prone Shoulder Mobility
3 x 5
C3
Cat/Cow
3 x 10
C4
Quadruped Tspine Rotation
3 x 10
C5
Crab Reach thoracic rotation
3 x 10
C6
Downward Dog
3 x 10
A1
Plantar Flexion Assessment
A2
Dorsiflexion
B
Pin and Stretch Calf
1 x 1:00
C1
Half Kneeling Ankle Contract Relax
3 x 1:00
C2
Rocking
3 x 10
C3
Deep Squat Ankle Mobility Rocks
3 x 5
A1
Bretzel Stretch
3 x 5
A2
Worlds Greatest Stretch
3 x 10
A3
Worlds Greatest Stretch Rock
3 x 10
A4
Deep Squat Spine Rotation
3 x 10
A5
Split Stance Reach with Rotation
3 x 10
Dan Daly, CSCS
Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.
