Muscles Trained: Core
Muscles Trained: Core
Importance to Swimmers: By incorporating dynamic flexibility with core strengthening, this demanding drill can help with both flip turns and improving your streamline position.
Execution: Sit on an exercise mat while balancing on your rear end. With your feet held just off the ground and arms wrapped around your shins, brace your core as you quickly extend into a streamline position. When your arms and legs are as straight as possible, pause for a split second before quickly curling back up to the starting position. Shoot for 10-15 repetitions.
Performance Tips:
Importance to Swimmers: By incorporating dynamic flexibility with core strengthening, this demanding drill can help with both flip turns and improving your streamline position.
Execution: Sit on an exercise mat while balancing on your rear end. With your feet held just off the ground and arms wrapped around your shins, brace your core as you quickly extend into a streamline position. When your arms and legs are as straight as possible, pause for a split second before quickly curling back up to the starting position. Shoot for 10-15 repetitions.
Performance Tips:
Core By incorporating dynamic flexibility with core strengthening, this demanding drill can help with both flip turns and improving your streamline position. Sit on an exercise mat while balancing on your rear end. With your feet held just off the ground and arms wrapped around your shins, brace your core as you quickly extend into a streamline position. When your arms and legs are as straight as possible, pause for a split second before quickly curling back up to the starting position. Shoot for 10-15 repetitions.
- In the extended position, the only thing touching the ground should be your torso and hips; make sure your head, arms, and legs are a couple of inches off the mat.
- Be careful not to arch your lower back excessively to achieve the extended position, as this can result in injury. You want to maintain a neutral spine, where your core is engaged (lower back not excessively arched, but not flat against the mat either).
- Avoid "throwing" your arms forward to get back into the tuck position. Use pure core strength to get back up.
- Try going slowly at first for fewer reps, and progress to the version shown in the dryland training video on usaswimming.org when you get stronger.
DID YOU KNOW?
One legged balance drill: Using an Airex pad, Dyna disc, or just standing on a think mat, balance on one leg for 30-60 seconds at a time. To make it a little more challenging, try the drill with your eyes shut.
The ankle alphabet: Sit on a sturdy bench with your leg extended straight out in front of you and your foot and lower calf hanging off. Keeping your knee straight, begin by writing the alphabet in capital letters with your foot. Be sure to flex and point those toes as much as possible when drawing the letters. When you get to Z, switch legs.
For a real challenge, try combining both drills by writing the alphabet with one ankle as you balance on the other leg!
