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SWIMMING CORRECTIVE MOVEMENTS

After your Sports Performance Screening, the next step is putting those results to work.

This page explains what each test measures and why it matters for swimming. From shoulder health and core control to kick power, body position, and stroke efficiency, these insights show us how your body moves and where performance can improve.

We use this data to guide a complete development plan. That may include Athletic Performance Therapy when needed and focused Sports Performance Training to help you move better, generate power more efficiently, and stay durable through long training weeks and race seasons.

Below are swimmer-specific corrective exercises tied directly to the screening results. Each exercise targets common limitations we see in swimmers and supports stronger, more efficient movement in and out of the water. Click the plus sign (+) next to each exercise to learn what it addresses and how to perform it correctly.

FORCE PLATE

The force plate shows us how well you produce and absorb force through your lower body. For swimmers, this matters more than most people realize. Strong starts, explosive turns, and fast push-offs all come from the legs and hips. This test highlights how evenly you generate power, how efficiently you load and unload force, and where asymmetries may exist. Strengthening the hips, glutes, quads, calves, and ankles helps swimmers create faster starts, cleaner turns, and more speed off the wall while reducing stress on the knees and lower back.

The squat screen gives us a full-body look at mobility, stability, and coordination. For swimmers, it reflects how well your ankles, hips, spine, and shoulders work together. Limitations here often show up as poor streamline position, inefficient kicks, or excess strain on the shoulders during long training sessions. Improving squat mechanics builds strength and control through the hips, core, and upper back, helping swimmers maintain better body position in the water and move with more efficiency and less wasted energy.

The Gator Plank tells us how well the core and hips work together to maintain a long, stable body line while the arms and legs generate force. A strong result means more efficient force transfer, less energy loss, and reduced stress on the shoulders and low back during long training sets.

Lat mobility plays a major role in shoulder health and stroke efficiency. Tight or restricted lats can limit overhead range of motion, alter stroke mechanics, and increase stress on the shoulder and neck. This screen helps us identify restrictions that may be holding you back. Improving lat flexibility while strengthening the surrounding muscles of the upper back, shoulders, and core supports smoother stroke mechanics, better catch positions, and healthier shoulders over the course of a long season.

ASH testing measures shoulder strength, balance, and force production in positions that closely resemble swimming demands. It helps us understand how well each shoulder handles load and whether imbalances exist between sides. Strong, resilient shoulders are essential for swimmers who repeat thousands of strokes each week. Building strength through the rotator cuff, scapular stabilizers, chest, and upper back reduces injury risk, improves power through the pull, and allows swimmers to train and compete with confidence.