Purpose: Developing general strength is essential for children and adolescent swimmers. This strength teaches them the functions of muscles, helping them correct their stroke in the pool. Unfortunately, too intense and inappropriate exercises are often prescribed to youth swimmers, causing excessive soreness while increasing their risk of injury. The elevated push-up is a safe progression for teaching proper push-ups for those without developed core and shoulder strength.

Directions: Lean against an elevated surface, making an approximate 120-degree angle with your arm and your body. In this position, retract (compact position) and protract (round shoulders) while keeping your abdominals braced and the thoracic spine unchanged. All movement should come from the shoulder blades.