REFERENCES
1. Bishop, C, Cree, J, Read, P, Chavada, S, Edwards, M, Turner,
A. Strength and conditioning for sprint swimming. Strength and
Conditioning Journal 35(6): 1-6, 2013.
2. Monu, J. Sport-specific training for a competitive freestyle
sprint swimmer. Strength and Conditioning Journal 35(5): 48-55,
2013.
3. Tovin, BJ. Prevention and treatment of swimmer’s shoulder.
North American Journal of Sports Physical Therapy 1(4): 166-175,
2006.
ABOUT THE AUTHOR
Chat Williams is the Supervisor for Norman Regional Health Club.
He is a past member of the National Strength and Conditioning
Association (NSCA) Board of Directors, NSCA State Director
Committee Chair, Midwest Regional Coordinator, and State Director
of Oklahoma (2004 State Director of the Year). He also served on
the NSCA Personal Trainer Special Interest Group (SIG) Executive
Council. He is the author of multiple training DVDs. He also runs his
own company, Oklahoma Strength and Conditioning Productions,
which offers personal training services, sports performance
for youth, metabolic testing, and educational conferences and
seminars for strength and conditioning professionals.
MODIFIED HORIZONTAL SCOOP TOSS (FIGURES 1, 2, AND 3)
Start with the medicine ball placed between the feet. In one quick explosive movement, grasp the medicine ball with both hands on
either side of the ball. Swing the arms forward and explosively jump while releasing the ball horizontally against the wall.
FIGURE 1. MODIFIED HORIZONTAL
SCOOP TOSS - START
FIGURE 2. MODIFIED HORIZONTAL
SCOOP TOSS - BLOCK START
FIGURE 3. MODIFIED HORIZONTAL
SCOOP TOSS - RELEASE
ANCHORED BARBELL SQUAT PRESS (FIGURES 4, 5, AND 6)
Start in an upright position holding the end of the bar with both hands at chest level. Flex at the hips and knees to perform a squat, then
drive through the heels, extend the hips, and drive the bar above the head.
FIGURE 4. ANCHORED BARBELL SQUAT
PRESS - START
FIGURE 5. ANCHORED BARBELL SQUAT
PRESS - SQUAT
PTQ 1.1 | NSCA.COM
FIGURE 6. ANCHORED BARBELL SQUAT
PRESS - TRIPLE EXTENSION
9