Advertisement
All Studio Videos

Dryland Tip: Eccentric Bosu

Uploaded on December 1, 2011 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: The eccentric bosu sit-ups is short axis (breast or fly) specific abdominal exercise to improve a swimmer's core control. Elite dolphin kickers have large amounts of thoracic mobility, but high mobility requires equivalent control. This exercise is designed to improve control through a large range of motion.

Directions: Position your hips on the lowest part of a Bosu ball, then lower yourself as slow as possible to the floor. The slower you can lower yourself the harder the exercise and more control required. Perform anywhere from 5-15 repetitions of the eccentric bosu ball sit-up, remembering control, not speed is the emphasis. If you have poor thoracic spine range of mobility, consider performing the thoracic spine foam roll exercise for two minutes each day.

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.
Video URL:
Embed Code:

Video Categories

Morning Swim Show Episodes (1365)

  • First
  • Previous
  • of 228
  • Next

Streamlined (919)

  • First
  • Previous
  • of 154
  • Next

The Week That Was: April 14, 2014
April 14, 2014 (6:42)

The Week That Was, April 7, 2014
April 7, 2014 (5:12)

The Week That Was, March 31, 2014
March 31, 2014 (6:25)

The Week That Was, March 24, 2014
March 24, 2014 (7:41)

The Week That Was, March 10, 2014
March 10, 2014 (5:37)

The Week That Was, March 3, 2014
March 3, 2014 (6:40)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (110)

  • First
  • Previous
  • of 19
  • Next

Dryland Tip: Plyo Start
November 16, 2011 (2:2)

Dryland Tip: Push Up Rotations
November 9, 2011 (1:28)

Dryland Tip: Flutter Jumps
November 3, 2011 (3:12)

Dryland Tip: Torture Twist
October 20, 2011 (3:28)

Dryland Tip: Dynamic Hip Mobility
October 13, 2011 (1:14)

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (45)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Casa Arena: Day 8: Lotte Friis
August 4, 2013 (8:25)

Previews (68)

  • First
  • Previous
  • of 12
  • Next

Inside Swimming World, April 2014
March 22, 2014 (2:46)

Inside Swimming World, March 2014
February 27, 2014 (3:59)

Inside Swimming World, February 2014
January 21, 2014 (3:59)

Inside Swimming World, January 2014
December 23, 2013 (3:21)

Inside Swimming World, December 2013
November 26, 2013 (3:19)

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider: HydroXphere
March 7, 2014 (6:28)

Industry Insider: The Flow Of FINIS
February 11, 2014 (13:48)

Industry Insider: Award Keeper
November 22, 2013 (5:57)

Industry Insider: FINIS
June 20, 2013 (12:8)

Industry Insider : The Swim Gate
June 3, 2011 (9:47)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: Dec. 3, 2010
December 3, 2010 (6:12)

McCaffreyCap: Nov. 18, 2010
November 17, 2010 (4:53)

McCaffreyCap: Nov. 5, 2010
November 5, 2010 (6:17)

McCaffreyCap: Oct. 22, 2010
October 21, 2010 (9:20)

The McCaffreyCap: Oct. 14, 2010
October 15, 2010 (5:59)

Performance of the Week Episodes (177)

  • First
  • Previous
  • of 30
  • Next
Click Here for Mobile Site