Breakers! If you are looking for complimentary core exercises and mobility work that will directly impact how you perform in the water, please consider the following exercises and stretches. These are primarily recommended for Age Group 1, White, and Blue Group, with adult supervision, but please have your Age Group 2 or 8 and Under speak to their coach if you would like them to try it as well!
The following videos were not created by the Breakers or the Ridgewood YMCA. Any views expressed are not associated with the Breakers or the Ridgewood YMCA. They are intended for demonstration purposes only. As always, with all physical activity, we do not push through pain. Pain should be evaluated by a medical professional. Please contact Coach Meaghan with any questions.
Mobility Exercises:
Kneeling Thoracic Rotation (2-3 x 30seconds each side, nice and slow): https://youtu.be/_1lEqN1-Vtw
Kneeling Thoracic Rotation #2 (2-3 x 30second each side, nice and slow): https://youtu.be/AlYEcT5eLq8
90-90 Hip Switches with Hip Extension (3-4 on each side): https://youtu.be/qARWIQKokuA
Core Exercises:
Streamline Hallow hold (3-4 x 20seconds): https://youtu.be/B4NMprfrouo
Streamline Flutter Kick (3-4 x 20seconds): https://youtu.be/AOp9FuTzkqY
Hardstyle Plank (3 x 30seconds): https://youtu.be/E863HclTG70
Split Stance Side Plank (3 x 30seconds each side): https://youtu.be/abVjqEBX9l0
Plank Shoulder CARS (2-3 x 20Seconds each side): https://youtu.be/XXIYc0xU4Sk
At Home Strong Legs Workout - This is recommended for 13 and Older.
If you are unable to make it to practice, below are a series of short workout videos designed by Inner Dynamic Physical Therapy (a NJ based physical therapy office), that you can do from home. Please make sure your parent or legal guardian are aware of the workout you are doing, use a wide open space, and move at your own pace. Please note, these videos were not produced by the Ridgewood YMCA or the Breakers swim team. Please consult with your doctor or physicial before trying any new exercise.
Warning - you will do A LOT of squats. Take it easy and go with less reps when you first start these videos. Chose light weights, if any, when you begin, you can always go heavier. I would prefer a lot of great body weight squats over using weight with poor form. Sometimes, for my own workouts, I will do all 4 videos. They are each about 12 minutes long.
