As a chiropractor with over 24 years of expertise specializing in treating skilled athletes, as a USA Swimming Coach, and as a dad or mum of a aggressive swimmer, I’ve seen firsthand the detrimental results of improper coaching strategies on younger athletes.
The prevalent development appears to be that many swim packages lack a well-designed dryland routine. Golf equipment are sometimes working short-staffed and depend on generic units that favor lengthy distances with little instruction. This oversight straight contributes to the accidents I see far too usually.
Moreover, it may be straightforward for coaches to fall into the lure of undercoaching. Units are generally constructed round senseless swimming with extreme yards as a result of it’s straightforward. Teaching is difficult and needs to be laborious. Not correcting method errors in each day follow can have long-lasting penalties.
As we speak, I need to delve deeper into why overtraining with out satisfactory strengthening and undercoaching with out correct method instruction pose vital dangers to the well being and longevity of younger swimmers.
The Dangers of Extreme Yardage
Coaches usually advocate for high-yardage coaching to boost endurance and efficiency in swimmers. Nevertheless, pushing younger athletes to swim lengthy distances with out adequate preparation can result in severe penalties.
1. Elevated Threat of Harm
Analysis underscores the hyperlink between excessive coaching quantity and harm charges amongst swimmers. A research revealed within the Journal of Sports activities Sciences highlighted that overuse accidents, reminiscent of swimmer’s shoulder and decrease again ache, are prevalent in younger swimmers who have interaction in intensive coaching with out correct conditioning and restoration protocols (Ackland et al., 2010).
These accidents not solely sideline athletes however may also impression their long-term participation within the sport.
2. Improvement of Poor Method
Fatigue induced by extreme yardage can compromise swimming method. In response to findings from the Journal of Swimming Analysis, fatigue negatively impacts stroke mechanics, probably resulting in biomechanical inefficiencies that enhance the probability of harm (Seifert et al., 2020).
Coaches should prioritize method refinement throughout coaching classes to mitigate these dangers successfully. With out correct method correction, swimmers might develop dangerous habits that impede their progress and predispose them to harm.
The Function of Strengthening and Conditioning
1. Significance of Dryland Workout routines
Dryland coaching performs an important position in enhancing muscular power, stability, and adaptability important for swimming efficiency. A complete dryland program tailor-made to deal with particular muscle teams concerned in swimming can considerably scale back the incidence of overuse accidents (Strutton et al., 2019).
Analysis has proven that swimmers who incorporate common dryland workout routines not solely enhance their power but in addition develop higher total physique management, which interprets into extra environment friendly swimming strategies and lowered harm danger.
2. Correcting Method Points
Addressing and correcting method flaws early on is paramount in harm prevention. Research counsel that athletes with poor swimming method are predisposed to musculoskeletal accidents as a result of repetitive stress on weak joints and muscle tissues (Bradley et al., 2018).
Coaches should actively observe and proper swimmers’ strategies throughout follow classes, offering personalised suggestions to make sure that every athlete maximizes their potential whereas minimizing harm dangers.
Secure Yardage Pointers Based mostly on Age Teams
Setting age-appropriate yardage pointers is crucial for creating younger swimmers safely and successfully. As athletes develop, their our bodies reply in a different way to coaching calls for, and with out correct construction, the chance of overtraining, burnout, or harm will increase considerably. Under are most yardage limits and coaching focuses primarily based on age and improvement stage. These pointers prioritize long-term athlete improvement, method mastery, and bodily wellness.
8 & Below Swimmers
Most Yardage: 1,500 yards per follow
Main Focus: Talent improvement, enjoyable, and water confidence
Particulars:For swimmers below the age of 9, practices ought to stay brief, partaking, and technique-driven. The emphasis needs to be on studying environment friendly physique place, fundamental stroke mechanics, kicking, and enjoyable drill-based actions. Coaches ought to keep away from excessive yardage and as a substitute foster enjoyment of the game. An excessive amount of quantity at this age can discourage participation and result in kind breakdown.
9–12 12 months Olds
Most Yardage: 3,000 yards per follow
Main Focus: Stroke method, endurance introduction, and motor talent improvement
Particulars:As swimmers method the preteen years, they will deal with barely extra structured coaching. Yardage might enhance progressively, however classes ought to nonetheless be closely technique-based. This can be a key age for constructing muscle reminiscence and instructing correct stroke patterns. Dryland workout routines may be launched in a enjoyable, body-weight-focused approach to enhance coordination and core power. Practices ought to encourage constant effort with out high-intensity quantity.
13–14 12 months Olds
Most Yardage: 5,000 yards per follow
Main Focus: Cardio base constructing, stroke refinement, and power improvement
Particulars:At this stage, athletes start to transition from talent acquisition to performance-focused coaching. Coaching quantity will increase to assist construct an cardio engine, however stroke method and mechanics should nonetheless be emphasised. Yardage ought to embrace various units, stroke-specific coaching, and moderate-intensity cardio units. Dryland can turn into extra structured and embrace gentle resistance, mobility work, and harm prevention workout routines.
15 & Over Swimmers
Most Yardage: 7,000 yards per follow (varies by self-discipline and targets)
Main Focus: Periodized coaching for competitors, individualized plans, and efficiency optimization
Particulars:Highschool-aged swimmers and past differ considerably in coaching quantity relying on their targets (e.g., highschool championships, school recruitment, or elite nationwide meets). Most mid- to long-distance swimmers might prepare as much as 6,000–7,000 yards per session throughout base phases, whereas sprinters might cap classes between 3,000–4,500 yards with extra intense, quality-focused units. Periodization turns into essential at this stage to stability coaching stress and restoration. Dryland needs to be totally built-in and tailor-made to the swimmer’s power, flexibility, and occasion wants.
Personally, I really feel these pointers are barely deceptive. I might use these pointers for optimum yards per day, as some swimmers will go for a couple of follow per day.
Sprinters vs. Distance Swimmers: Coaching Approaches
Analysis signifies that the coaching method for sprinters differs considerably from that of distance swimmers.
Sprinters
For sprint-focused swimmers, analysis means that shorter, race-paced coaching classes could also be extra helpful than swimming giant distances. A research within the Journal of Power and Conditioning Analysis discovered that sprinters who integrated high-intensity interval coaching (HIIT) and race-pace units into their routine improved their dash efficiency and energy output extra successfully than those that centered solely on high-volume, low-intensity coaching (Figueiredo et al., 2020).
This method enhances anaerobic capability, helps preserve correct sprinting mechanics, and reduces the chance of overuse accidents related to extreme yardage. It has been advised that sprinters ought to swim lower than half of the yardage as their distance-focused colleagues.
Distance Swimmers
Alternatively, distance swimmers profit from a mix of average to excessive yardage, endurance-focused coaching, and interval work tailor-made to their race distances. Emphasis needs to be positioned on sustaining environment friendly method and constructing cardio capability whereas avoiding extreme pressure on joints and muscle tissues.
Why Coaches Give attention to Distance Solely: An Outdated Method
Many membership, highschool, and center faculty swim packages nonetheless emphasize high-yardage coaching, holding on to conventional beliefs that long-distance units are the important thing to constructing endurance, psychological toughness, and total efficiency. Whereas this philosophy might have labored in earlier generations, fashionable sports activities science and athlete improvement analysis counsel it’s now not the gold customary, particularly for younger or creating swimmers.
Under are three main explanation why the “distance-only” mannequin needs to be reconsidered:
1. Lack of Adaptation in Younger Swimmers
Younger athletes, significantly these of their progress and developmental years, don’t but have the muscular, joint, or skeletal maturity to deal with extended, high-volume swim classes. Coaches who push lengthy yardage too early might unknowingly enhance the chance of overuse accidents, reminiscent of shoulder impingement, stress reactions, and persistent fatigue.
What the analysis says:A research by Ackland et al. (2010) emphasizes the significance of tailoring coaching to the physiological stage of the athlete. Coaching that ignores developmental readiness can negatively impression joint integrity, motor management, and long-term efficiency outcomes.
In brief, with out adequate dryland conditioning, power improvement, and method refinement, extreme yardage can do extra hurt than good. Over time, this could result in burnout or dropout from the game fully.
2. Misconceptions About Quantity and Efficiency
A protracted-standing fantasy in swim teaching is that extra distance equals higher outcomes. This “grind it out” mentality assumes that toughness and endurance come from swimming as many yards as attainable, however science reveals this isn’t the total image.
What actually issues:Research by Figueiredo et al. (2020) and others spotlight that efficiency beneficial properties are finest achieved by race-specific, high-intensity units—not countless cardio swimming. Coaching ought to match the occasion calls for, that means sprinters want pace and energy units, whereas distance swimmers want a mix of cardio and race-pace work.
Yardage alone doesn’t assure enchancment—high quality, objective, and depth are far more practical instruments for efficiency enhancement.
3. Evolution of Coaching Science and Finest Practices
Swim coaching has advanced dramatically during the last 20 years. Main swim coaches and efficiency specialists now embrace scientifically grounded coaching methods constructed round:
Periodization: Structured cycles of coaching with deliberate relaxation
Specificity: Coaching that mimics the depth and elegance of racing
Individualization: Adjusting units primarily based on the swimmer’s strengths, weaknesses, and targets
Coaches who replace their coaching philosophy and ditch the one-size-fits-all, yardage-heavy mannequin create more healthy, extra profitable athletes in the long term. These swimmers not solely carry out higher but in addition keep engaged, injury-free, and mentally sturdy all through their careers.
Advocating for Longevity in Swimming Careers
As each a chiropractor and a long-time advocate for athlete well being and wellness, I’ve seen firsthand the bodily toll that early overtraining and improper programming can tackle younger swimmers. Whereas swimming is usually praised for being a low-impact, lifetime sport, the way in which we prepare athletes, particularly of their early life, can decide whether or not they thrive or burn out earlier than reaching their full potential.
To advertise long-term success and harm prevention, I emphasize the next three foundational methods that assist the sustainability and longevity of swimming careers:
1. Prioritize Biomechanical Effectivity Over Quantity
Many younger swimmers are taught to “push by” with excessive yardage earlier than they’ve actually mastered their stroke mechanics. Nevertheless, this usually results in ingraining poor motion patterns and growing the chance of persistent overuse accidents—significantly within the shoulders, hips, and decrease again.
Medical Perspective:When a swimmer’s stroke is biomechanically inefficient, the repetitive nature of swimming turns into dangerous reasonably than useful. From a musculoskeletal standpoint, improper kind mixed with excessive quantity is a recipe for dysfunction. Early correction of posture, alignment, and stroke path is crucial.
Method—not toughness—ought to drive coaching selections in developmental years. Much less yardage with good kind is much extra helpful than extra yardage with poor method.
2. Combine Dryland and Restoration as Core Pillars
A well-structured dryland program can construct the power, mobility, and neuromuscular management wanted to assist highly effective and injury-resistant swimming. Sadly, many youth packages deal with dryland as an afterthought, or worse, skip it fully.
Chiropractic Perception:Most swimming accidents I deal with in younger athletes may very well be prevented with higher stabilization coaching, core power, and joint mobility work. Swimmers additionally want structured restoration protocols together with stretching, mobility drills, and satisfactory relaxation days.
By treating dryland and restoration as integral—not optionally available—components of coaching, we put together the swimmer’s physique for the bodily calls for of the game and scale back the chance of long-term injury.
3. Emphasize Athlete-Centered, Lengthy-Time period Improvement
Every swimmer develops at a singular tempo, and success ought to by no means be outlined by early wins at age-group meets. True longevity in swimming comes from following an athlete-centered mannequin that emphasizes progress, confidence, well being, and love for the game.
What This Seems to be Like:
Encouraging participation throughout strokes and distances to forestall over-specialization
Avoiding year-round coaching with out breaks
Collaborating with healthcare professionals when accidents or imbalances come up
When swimmers really feel supported, listened to, and guided reasonably than pushed, they’re extra prone to keep within the sport longer, attain increased ranges of efficiency, and keep away from emotional and bodily burnout.
By combining biomechanics, sensible coaching design, and a dedication to the entire athlete, not simply their outcomes, I consider we are able to change the tradition of youth swimming for the higher. The objective isn’t simply quick instances right now; it’s wholesome, high-performing athletes who love the game for a lifetime.
It’s crucial that we prioritize the long-term well being and well-being of younger swimmers over short-term efficiency beneficial properties. By integrating satisfactory strengthening, addressing method points, and selling balanced coaching practices supported by scientific proof, we are able to empower younger athletes to attain their full potential in a protected and sustainable method.
Allow us to unite in guaranteeing that each younger swimmer can get pleasure from a profitable, injury-free swimming profession!
