Advertisement
All Studio Videos

Dryland Tip: Compact Position

Uploaded on February 2, 2012 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

*Purpose: *As discussed in the science of performance: Injury prevention part V, the body is like a ship and will endure waves and tsunamis.To endure these waves on must build a strong ship; the compact position helps build a stable ship for the upper body. All of the strengthening exercises should be performed in the “compact” position unless instructed otherwise.

This position is retracting and depressing the shoulder blade. The theory behind this position is to improve this muscle strength in an “over-corrected”* *or shortened position to return the muscles to normal resting length. After the exercise, the muscles that were weak and long should return to normal resting position and utilize normal strength. The compact position also provides a sturdy base for movement. The shoulder blades are like the hull of a ship, and without a strong hull a disaster will ensue even with subtle waves. The compact position provides a solid base to endure large waves.

*Directions: *
*Compact Position Supine:*

*Rules for muscle strength (refer to all phases of the DVD):*

1.Maintain the compact position.

2.Do not let that position change AT ALL during the exercise.

3.Stop if the exercise causes your pain.

4.Stop if you cannot keep the compact position.

*Compact Position* Lie on your back with your knees bent and raise one arm 90 degrees. Then, pinch your shoulder blade down and back towards your midline without lifting your shoulder toward your ear. This position should be stable and secure.

*Swiss Ball Compact Position*

*Swiss Ball Rules:* 1. Starting Position:* *Face down with your knees bent hug the ball.* *Hug the ball face down, with knees bent. Flatten your back as instructed. Tuck your chin (Note, athlete in video does not keep chin tucked; look down).

2. In all of the following exercises, as you bring your arms up you will have a tendency to arch your back. In order to target the correct muscles and not cheat through the thoracic and lumbar spine, only perform the exercises with the back flattened.

Lie on the Swiss ball with your abdominals braced, covering the Swiss ball clasp your hands together at the top of the belt line. Squeeze shoulder blades down and together. Do not let the lower back arch.

These videos only a fraction of the 60 exercises included in of the *COR Swimmer's Shoulder System *set to release in February 15th, 2012. Pre-order your copy now and receive a 25% discount. Go to www.corswimmershoulder.com and enter the discount code 'preorder' today!

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 (1460)

  • First
  • Previous
  • of 244
  • Next

David Marsh on The Morning Swim Show
September 18, 2014 (15:7)

Bruce Wigo on The Morning Swim Show
September 17, 2014 (13:41)

Dean Hawks on The Morning Swim Show
September 16, 2014 (8:31)

Chris Plumb on The Morning Swim Show
September 11, 2014 (10:35)

Paul Powers on The Morning Swim Show
September 10, 2014 (14:21)

Streamlined (940)

  • First
  • Previous
  • of 157
  • Next

The Week That Was: Sept. 15, 2014
September 15, 2014 (6:31)

The Week That Was: September 8, 2014
September 8, 2014 (6:31)

The Week That Was: September 2, 2014
September 2, 2014 (6:28)

The Week That Was: August 24, 2014
August 25, 2014 (3:11)

The Week That Was: August 18, 2014
August 19, 2014 (2:54)

August 11, 2014: The Week That Was
August 11, 2014 (9:20)

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)

Interviews (1166)

  • First
  • Previous
  • of 195
  • Next

David Marsh on The Morning Swim Show
September 18, 2014 (15:7)

Bruce Wigo on The Morning Swim Show
September 17, 2014 (13:41)

Dean Hawks on The Morning Swim Show
September 16, 2014 (8:31)

Chris Plumb on The Morning Swim Show
September 11, 2014 (10:35)

Paul Powers on The Morning Swim Show
September 10, 2014 (14:21)

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 (122)

  • First
  • Previous
  • of 21
  • Next

Assisted Hip Elevation
January 22, 2013 (2:48)

Dryland Tip: Bear Crawl
January 9, 2013 (0:47)

Dryland Tip: Plank
December 20, 2012 (1:25)

Dryland Tip: Tennis Ball ITB
December 20, 2012 (1:3)

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 (46)

  • 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)

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)

Click Here for Mobile Site