Mobility Training for Swimmers
/Mobility first! Before stabilizing, loading, or performing, you must have the freedom to move. Mobility training is the foundation of functional strength and peak performance. It's about assessing, improving, and optimizing your range of motion to prevent injury and enhance your training outcomes.
Mobility for Swimmers
Unlock Your Potential: Optimize Mobility for Peak Performance and Injury Prevention!
The body’s "Big Three"—ankles, hips, and shoulders—are its most mobile joints. Any deficits in these areas can hinder your performance. Mobility training doesn’t directly make you fit, but it clears the path for effective strength and conditioning. Remember, moving well is the prerequisite for training well.
Are you ready to assess your mobility? Let’s dive into actionable assessments, practical exercises, and strategies to build a strong, functional foundation.
Assessing Your Mobility
Breathing Assessment
A solid breathing foundation supports better mobility. Here's how to test yours:
Protocol: Inhale deeply for 10 seconds, hold your breath as long as possible, and record your time.
Results:
Satisfactory: 20 seconds
Fit: 40 seconds
Athletic: 60 seconds
Elite: 80+ seconds
4 drills for better breathing video
Ankle Mobility
The ankles are crucial for stability and movement efficiency.
Plantar Flexion:
Sit with feet neutral. Point your toes as far as possible.
Optimal Result: 20–50 degrees (about 1:30–3:30 on a clock).
Dorsiflexion:
From a kneeling position, drive your knee over your big toe without lifting your heel.
Optimal Result: 2–4 inches (5–10 cm) of forward travel. Note distance and symmetry left to right.
Hip Mobility
Protocol: Seated tall, on the edge of a highchair or table, knees bent over the edge, pull one leg back and out of the way. Keeping your hips down, externally rotate the other leg, by reaching with your foot across midline as far as you can. Then internally rotate the same leg, by reaching your foot out and to the side as far as you can. Repeat on the other side.
Internal/External Rotation: Sit on a chair with one leg bent and rotate your leg inward and outward.
Optimal Result: 35–45 degrees (3–4 o’clock or 8–9 o’clock).
Shoulder Mobility
Healthy shoulders enable powerful, pain-free movement.
Shoulder Internal Rotation :
Lie on your side with knees bent and arm at 90 degrees. Lower your arm to the floor as far as you can, keeping your shoulder blades stacked, and downside shoulder on the ground.
Optimal Result: 70 degrees (4:30 or 7:30 on a clock).
Segmental Rotation
Assess your torso's rotational range.
Protocol: Standing tall, legs together, feet touching. Rotate slowly as far as you can to one side, looking behind you. Return to the middle and repeat to the other side.
Optimal Result: 50 degrees (trailing shoulder visible from behind or 5 or 7 O’clock)
If you're looking to strengthen your shoulders and improve mobility, check out these shoulder exercises designed specifically for swimmers .
Drills
Ladder Breathing: 4/4/4/4 Nasal inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat adding 1 additional second for each until you cannot continue. Perform daily. Progress duration week to week as tolerated. 5/5/5/5, 6/6/6/6, etc
Ankle Contract Relax: From one knee, use your hands to press your knee straight forward over your big toe to your end range. Hold for 60 seconds. Reach a little further with each exhale. Holding that range of motion, press your toes into the floor for 10 seconds, sink a little deeper. Then pull your toes up for 10 seconds, sink a little deeper, and note new range of motion. Perform as many sets as possible until you reach a plateau. Perform daily, as needed.
Hand Supported 90/90: Seated tall, with your hands behind, fingers pointing backwards, spread your feet 3-5 feet wide. Lower both knees together to the right, reaching for the floor. Return to the center and reach both knees to the left. Keep your feet wide enough to allow your trailing knee to fall behind your outer foot. Repeat 10 full round trips right to left. Use contract/relax at your end range, by pressing your knees down for 10 seconds holds, and note increase range or ease side to side. Perform up to 3 sets of 10, daily, as needed.
Functional Mobility Training Exercises
Ladder Breathing
How to Perform:
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Gradually increase to 5/5/5/5 and beyond.
Frequency: Daily
Ankle Contract-Relax
How to Perform:
Press your knee forward over your big toe and hold for 60 seconds. Exhale, deepen the stretch, and alternate pressing and pulling your toes.
Frequency: Daily
Hand-Supported 90/90 Drill
How to Perform:
Sit tall with hands behind you and legs wide. Lower your knees side to side, using a contract-relax technique at the end range.
Frequency: 3 sets of 10 daily
Hand-Supported 90/90 Drill
How to Perform:
Sit tall with hands behind you and legs wide. Lower your knees side to side, using a contract-relax technique at the end range.
Frequency: 3 sets of 10 daily
Sleeper Stretch
Sleeper Stretch Contract Relax
How to Perform:
Lie on your side, knees bent, legs stacked, head supported, shoulder blades stacked downside elbow in line with your shoulder, bent at 90 degrees. Lower your arm to the floor as far as you can, keeping your shoulder blades stacked, and downside shoulder on the ground. Using your free hand, press into your forearm and hold for 60 seconds. Lower a little more with each exhale. Then press into your top hand resisting any movement for 10 seconds, pull your lower arm away and little lower. Repeat at the new baseline until you plateau. Perform daily as needed.
Frequency: Daily
Quadruped T-Spine Rotation
How to Perform:
On all fours, hand and knees, hands under your shoulders, knees under your hips. With an inhale, reach with one arm across and under your body and loaded shoulder. Exhale reach and twist away and up towards the ceiling, turning and following your hands with your eyes and neck. Repeat for 10 repetitions both sides.
Frequency: 3 sets of 10 daily
Integrated Pattern: Ankles, Hips, Shoulders
How to Perform:
Stand in a staggered stance, front foot flat, back heel elevated. Push your hips back and reach across your front foot with the opposite hand.
Frequency: 3 sets of 10 daily
Why Mobility Training Matters
Mobility training is more than just flexibility. It’s about controlling your range of motion, building strength in your end ranges, and enhancing joint health. Whether you’re a swimmer, runner, or gym enthusiast, mobility training lays the groundwork for better performance.
Ready to move better? Schedule a complimentary coaching call with Dan Daly to discuss your mobility and get personalized advice. You can also explore full mobility programs in-app, designed for all skill levels.