Advertisement
All Studio Videos

Dryland Tip: Chair Kicks

Uploaded on November 24, 2011 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: The chair kick is a swimming specific plyometric exercise similar to a downkick in freestyle or upkick in backstroke. Unlike traditional plyometrics, the chair kick is done in the horizontal plane, similar to swimming. It stresses the hip flexors (quadriceps) while forcing core stabilization.

Directions: Start in the push-up position with the top of your feet on a chair with cushion. Bend one knee and rapidly extend your knee to push yourself off the chair. While supporting yourself solely on your arms, land on your opposite leg by bending the knee to absorb the impact of the landing, then repeat.

This exercise should be performed for low repetitions, approximately 4-6 repetitions and be used cautiously for athletes with a history of knee pain.

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

Hands Behind Back Mobility
April 11, 2014 (1:26)

Hands Behind Back Mobility
April 10, 2014 (1:26)

Single Arm Band Row
February 5, 2014 (1:16)

Dynamic Lunge with Rotation
January 9, 2014 (1:13)

SMR Plantarfascia
December 18, 2013 (1:26)

Reverse Crunch
December 4, 2013 (3:2)

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: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Performance of the Week Episodes (177)

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