The Effect of Dry-Land Exercises on Swimming Performance, Shoulder Stability and Flexibility in Adolescent Swimmers: Experimental Study

Objective: Although dry-land strengthening exercises are widely incorporated into training programs, there is limited evidence clarifying how these interventions influence performance and shoulder function in adolescent swimmers. The purpose of this study was to investigate how an elastic resistance band-based upper-extremity and core strengthening program influences swimming performance, shoulder stability, and flexibility in adolescent swimmers. Material and Methods: Twelve adolescent swimmers with percentage of the age of peak height velocity exceeding 80% were included in the study. Participants performed supervised elastic band exercises for upper extremity and core strengthening 3 times a week for 6 weeks, in addition to their regular training. Swimming performance was assessed using short sprint and endurance tests before and after the 6-week exercise program. Shoulder balance was evaluated with the Upper Quarter Y Balance Test, flexibility with the pectoralis minor muscle length test, and scapular motion with the Lateral Scapular Slide Test. Statistical analyses were conducted using SPSS 20.0, with a significance level of p≤0.05. Results: The results demonstrated a significant decrease in stroke rate during the short-distance power test 59.57±3.47 to 55.94±4.91 strokes/min, p=0.028; effect size (Cohen's d)=0.85, while swimming speed remained unchanged (p>0.05). In the Upper Quarter Y Balance Test, significant improvements were observed in the medial direction (103.08±7.38% to 107.66±5.27%, p=0.008) and in the inferolateral direction (68.53±7.66% to 71.65±7.03%, p=0.003). No significant changes were found in pectoralis minor muscle length (p>0.05). Conclusion: Elastic resistance band and core training improves shoulder stability and technical efficiency in adolescent swimmers, without influencing flexibility. These findings suggest that incorporating these exercises into routine training may be beneficial.