swimmers and footballers

[lee]

Dear Coach Takano,
Thank you for all the training programs and information you have provided through your website and this forum. I have been engrossed in them for several days now and have learned so much about things I never even thought to consider before.
In regards to swimmers with hypermobile shoulders but very little thoracic extension, are there any of the beginner lifts I should especially stress or limit?
Also, I have some female soccer players/coaches that are determined to not do any upper body lifting, so I have been limited to preparing them for only cleans. Any experience in convincing them of the importance of holding heavy weight overhead? (I have tried the torso training argument, but they think plank variations are just as good.)
Thanks very much for taking the time to help out us newbies. I look forward to reading your recommendations.

[bobtakano]

For your swimmers, overhead squats are probably the best exercise. They will have to use the shoulder muscles to keep the weight overhead while supporting it with the torso.

For your soccer players, I would have them do a combination exercise of power clean and front squats. This will help to develop the torso. Overhead squats would also work for this group, if you can convince them that they will also strengthen the legs.

Another variation to try with the soccer players are overhead lunges. Hold the weight overhead and alternate stepping all the way out into a lunge and then back. I hope this helps!