I had a reply about the EVF pictures added to the thread "EVF resistance training for swimmers) that was very important because many swimmers don’t understand propulsive mechanics, so let me begin with the reply;
"I understand the basic concept of EVF, but it seems all the exercises are working the wrong muscles. For example, the image with the small dumbbells seems like it would work my traps and middle deltoids, not my lats, pecs and rotator cuff. Same for many of the stretch cord exercises."
Here it is my friends and I’ll try to be brief (George).
“The rotator cuff, the muscles that stabilize the shoulder blade, trapezius, serratus anterior muscles, the muscles of the low back, abdominal, and pelvis that make up the “core” of the body (the abdominal and lower back muscles)” (1) are the EVF muscle groups and are responsible for holding the forearm and hand in a catch position.
Doing or using pull-ups, push-ups, lat-pulls, hand-paddles, Vasa trainers, and other exercises and machines that strengthen the pull, are important exercises but without developing strong “catch” muscles, the most critical propulsive position in swimming can be greatly hindered or even lost.
Pushing water faster without first establishing an Early Vertical Forearm does many things but two of the most counter-productive to swimming faster are as follows:
1) Upon entry, a fast pull either forces a dropped-elbow or if the swimmer locks their elbow and pulls with a straight arm a bobbing of the body.
2) A fast movement of the hand increases the vortex of water behind the hand and slippage or lost of drag/pressure.
The EVF exercises are not to be done to replace a comprehensive strength training regime (see the thread EVF Resistance training for swimmers) and that must be made perfectly clear but they are critical for improving propulsion. When done at appropriate resistance levels, EVF isometrics, EVF stretch-cord, and EVF resistance exercises, can be done safely, relatively quickly (a few minutes a day). The article sited gives other important shoulder/rotator cuff drills that should become part of every swimmers training regime.
So, swimming faster isn’t just about pulling harder it’s also about how you fundamentally set-up your stroke. Just like in most sports, with an improper set-up you may be setting yourself failure.
Reference(1) “Shoulder Injury Prevention, A Series of Exercises for the UN-Injured Swimmer” Presented by USA Swimming and the Sports Medicine Task Force on Swimmer’s Shoulder April 2002
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The Early Vertical Forearm position has been around since the late 60's and brought to the forefront of swimming by the late Dr. James E Counsilman. I've often stated in the articles I've written on the subject that "The EVF exercises are not to be done to replace a comprehensive strength training regime (see the thread EVF Resistance training for swimmers) and that must be made perfectly clear but they are critical for improving propulsion. When done at appropriate resistance levels, EVF isometrics, EVF stretch-cord, and EVF resistance exercises, can be done safely, relatively quickly (a few minutes a day). The article sited -- “Shoulder Injury Prevention, A Series of Exercises for the UN-Injured Swimmer” Presented by USA Swimming and the Sports Medicine Task Force on Swimmer’s Shoulder April 2002 gives other important shoulder/rotator cuff drills that should become part of every swimmers training regime. Almost all of the exercises I prescribe are endorsed by medical doctors who are specialist in their respective fields. The exercise I'm doing in the picture can be done as an isometric (using free weights is only an option not a necessity), it can also be done with 2lb or 1lb weights (a can of corn).
I have many testimonials that counter the notion that EVF Drills and Equipment cause shoulder problems. I'll include Susi Chandler's a 56 year old Triathlete with a severe shoulder disorder. She's talking about EVF equipment. ”I ordered a set of the techpaddles because the USS team that I train with uses them, and I wanted a set to use when I work out alone. I only have 1 intact rotator cuff tendon in my right shoulder, and these paddles do not hurt me! I really like them. Our coach has us doing sets of say 6 x 100, 50 drill/50 swim with the paddles. We then remove them and feel how much better our strokes are without them for the next set. I only swim twice a week, and right now I'm training one day on my own, and another day with the USS team. I used to be a masters swimmer, but I am now swimming to compete in triathlons. Last weekend I did an XTERRA triathlon in Uwharrie National Forest. There were 42 total competitors in this tough, off-road event.(1000 m lake swim, 20 mi mountain bike with 2700 ft of climbing, 10 K trail run) The swim was a 2 loop, 1000m distance in a 67 degree lake. (wetsuit legal) I exited the water in the top 5, and 1st woman. That's not bad for a compromised 56 year old. You can read about XTERRA Uwharrie and see a photo of me below: (swim splits include a rather long run up a hill, after exiting the lake below, and crossing a mat in the transition area)”
I'll also include a testimonial from David Radcliff- Master Swimmer – “I used them (techpaddles) almost everyday leading up to our SCY Masters Nationals in Federal Way, Washington (May 2007). The last year and a half have probably been my most outstanding years as a Master. Last summer at Worlds I set a World Record in the 200 free, won the 400 and did my best time ever as a Master in winning the 800 Free. I am 73 and to have my times get faster instead of slower with old age is exciting. This year at SCY Nationals I won the 200, 500 and 1000. My 500 was my best ever as a Master. I have always been a hard trainer and worker. The tech paddles have been one of my favorite ways to work on the early catch. I also like the way the handle is angled, which helps me with my shoulder wide entry.”
If have two pages of testimonials from swimmers 17 to swimmers older than most of our master members telling me that EVF training is getting them PR's. The research is very clear, a comprehensive strength training program for master swimmers is a positive thing and not a negative thing. EVF is simply a catch and if you don't have one you should get one. I've been coaching for over thirty years I've all but eliminated shoulder problems by incorporating strength training exercises that include EVF drills.
A knowledgeable athlete never needs to cause themself an injury. Exercises are designed to strengthen and prevent injuries not cause them. So, make sure you get the okay from a MD or competent coach or trainer before you start any exercise routine. Good Luck!
The Early Vertical Forearm position has been around since the late 60's and brought to the forefront of swimming by the late Dr. James E Counsilman. I've often stated in the articles I've written on the subject that "The EVF exercises are not to be done to replace a comprehensive strength training regime (see the thread EVF Resistance training for swimmers) and that must be made perfectly clear but they are critical for improving propulsion. When done at appropriate resistance levels, EVF isometrics, EVF stretch-cord, and EVF resistance exercises, can be done safely, relatively quickly (a few minutes a day). The article sited -- “Shoulder Injury Prevention, A Series of Exercises for the UN-Injured Swimmer” Presented by USA Swimming and the Sports Medicine Task Force on Swimmer’s Shoulder April 2002 gives other important shoulder/rotator cuff drills that should become part of every swimmers training regime. Almost all of the exercises I prescribe are endorsed by medical doctors who are specialist in their respective fields. The exercise I'm doing in the picture can be done as an isometric (using free weights is only an option not a necessity), it can also be done with 2lb or 1lb weights (a can of corn).
I have many testimonials that counter the notion that EVF Drills and Equipment cause shoulder problems. I'll include Susi Chandler's a 56 year old Triathlete with a severe shoulder disorder. She's talking about EVF equipment. ”I ordered a set of the techpaddles because the USS team that I train with uses them, and I wanted a set to use when I work out alone. I only have 1 intact rotator cuff tendon in my right shoulder, and these paddles do not hurt me! I really like them. Our coach has us doing sets of say 6 x 100, 50 drill/50 swim with the paddles. We then remove them and feel how much better our strokes are without them for the next set. I only swim twice a week, and right now I'm training one day on my own, and another day with the USS team. I used to be a masters swimmer, but I am now swimming to compete in triathlons. Last weekend I did an XTERRA triathlon in Uwharrie National Forest. There were 42 total competitors in this tough, off-road event.(1000 m lake swim, 20 mi mountain bike with 2700 ft of climbing, 10 K trail run) The swim was a 2 loop, 1000m distance in a 67 degree lake. (wetsuit legal) I exited the water in the top 5, and 1st woman. That's not bad for a compromised 56 year old. You can read about XTERRA Uwharrie and see a photo of me below: (swim splits include a rather long run up a hill, after exiting the lake below, and crossing a mat in the transition area)”
I'll also include a testimonial from David Radcliff- Master Swimmer – “I used them (techpaddles) almost everyday leading up to our SCY Masters Nationals in Federal Way, Washington (May 2007). The last year and a half have probably been my most outstanding years as a Master. Last summer at Worlds I set a World Record in the 200 free, won the 400 and did my best time ever as a Master in winning the 800 Free. I am 73 and to have my times get faster instead of slower with old age is exciting. This year at SCY Nationals I won the 200, 500 and 1000. My 500 was my best ever as a Master. I have always been a hard trainer and worker. The tech paddles have been one of my favorite ways to work on the early catch. I also like the way the handle is angled, which helps me with my shoulder wide entry.”
If have two pages of testimonials from swimmers 17 to swimmers older than most of our master members telling me that EVF training is getting them PR's. The research is very clear, a comprehensive strength training program for master swimmers is a positive thing and not a negative thing. EVF is simply a catch and if you don't have one you should get one. I've been coaching for over thirty years I've all but eliminated shoulder problems by incorporating strength training exercises that include EVF drills.
A knowledgeable athlete never needs to cause themself an injury. Exercises are designed to strengthen and prevent injuries not cause them. So, make sure you get the okay from a MD or competent coach or trainer before you start any exercise routine. Good Luck!
