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ARM STROKE
BY KATLIN TUCKETT
&
AMANDA BECKSTEAD
Basics of Movement
3 DIFFERENT PHASES
Entry/ Recovery
Catch
Pull
Example
Phase 1: Entry/Recovery
Recovery
Joint
Shoulder
Girdle
Shoulder
Entry
Action
Antagonist
Protraction
Upward Rotation
Elevation
UML Trapezius
Rhomboids
Levator scapulae
Internal Rotation
Flexion
Abduction
UL Pectoralis major
Subscapularis
A.M.P Deltoid
Latissimus Dorsi
Teres Major
Supraspinatus
Flexion in Recovery
Biceps Brachii
Brachialis
Brachial Radialis
Pronator Teres
Elbow
Extension in Entry
Triceps Brachii
Anconeus
Phase 2: Catch
Joint
Action
Antagonist
Shoulder Girdle
Depression
Downward Rotation
Pectoralis Minor
Lower Trapezius
Rhomboids
Extension
Adduction
L Pectoralis major
Subscapularis
Latissimus Dorsi
Teres Major
Infraspinatus
Teres Minor
Shoulder
Elbow
Flexion
Biceps Brachii
Brachialis
Brachial radialis
Pronator teres
Phase 3: Pull
Joint
Action
Antagonist
Shoulder Girdle
Retraction
Downward Rotation
Pectoralis Minor
Seratus anterior
Rhomboids
Shoulder
Elbow
External Rotation
Adduction
Extension
L Pectoralis major
Subscapularis
Latissimus dorsi
Teres Major
Teres Minor
Infraspinatus
Posterior Deltoid
Triceps Brachii
Anconeus
Common Mistakes
Entry/ Recovery
Catch
Pull
Due to the repetitive nature of the sport, poor technique can cause rotator cuff impingement, the most common swimming injury.
Corrections
Entry/ Recovery
Catch
Pull
Strength Training
Overhead Shoulder Press
Pull Ups
Upright Row
Rows
Push Ups
Shrugs
Stretching