by Dana Cavalea November 10, 2015

At ML Strength we service athletes of all different sports, from Professional to Recreational. Due to previous experience, we have always had a influx of baseball/ softball players. Now, we have seen a large spike in swimmers. The reason, we have had some great results with a few swimmers, then more started coming.

As I started to ponder this even more, I began to realize that swimmers and baseball players are so similar. They both are overhead athletes that are exposed to high force, high stress, and repetitive motion. We have focused on lower body power, core development, and a strict shoulder program with these athletes and the results have been fantastic. Linking the lower body and upper through a stable core is essential, while keeping the scap positioned correctly through a strong shoulder program will yield tremendous results in terms of velocity, pull power, and health.

Some exercises we like to focus on are X-Patterns, ITYWs, Planks, Lateral Planks, Kneeling Opposites, Glute Bridges, as well as Kettle Swings, Squat Jumps to focus on lower body power. Although swimmers are typically training in the pool, dry land training has shown an incredible benefit to off-set all the pool work. This is much the same for sports like ice-hockey. It can't be all about the ice. Taking time to train the body off-field, off-court, off-ice is essential to rebalance it in an environment it is not completely familiar with. This will also allow great coaching to analyze the strengths, weaknesses, and inbalances that may exist. 

Training as we like to say is a part of sport that is often overlooked, but the one part that all athletes at the Collegiate and Professional level are doing almost everyday. So for the youth athlete out there that sees training as an "Extra"- its time time to get focuses and understand if you are not doing it (every week) you are going to be passed up from the opportunity you may be seeking by the athlete that is getting faster and stronger.



Dana Cavalea
Dana Cavalea

Dana Cavalea is the former Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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