Dryland Tip: Swiss Ball Rollout Squeeze With Breast Kick
Purpose: The Swiss Ball Rollout with squeeze and breast kick is a progression derived from the SB rollout with breast kick. This breast specific exercise utilizes hip range of motion, core stability, bodyline, and timing. In breast, the feet should start the outkick as the elbows squeeze together and shoot forward, all utilized in this advanced core exercise.
Directions: Place your forearms low on a Swiss Ball and your knees on the ground, then tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, and tuck your chin to maintain a straight bodyline. Next, squeeze the Swiss Ball with your forearms, trying to bring them together, then roll forward and move your feet outward, similar to the outkick, then return.
Make sure as the athlete rolls forward, they hold a straight bodyline from the top of the head to the tailbone. Any arching causes poor hydrodynamics and impair core and shoulder strength.
Perform for 30 - 45 seconds.
G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.
Video Categories
Morning Swim Show Episodes (1190)
- of 199
Cesar Cielo on The Morning Swim Show
May 24, 2013
(10:26)
Mike Hoppe on The Morning Swim Show
May 23, 2013
(10:58)
Charlie Wiser on The Morning Swim Show
May 22, 2013
(12:44)
Jess Book on The Morning Swim Show
May 21, 2013
(13:-0)
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Streamlined (827)
- of 138
Streamlined News: Recapping Headlines In and Out of the Pool
May 24, 2013
(3:35)
Streamlined News: Japan's World Team Racing Together This Weekend
May 23, 2013
(1:22)
Streamlined News: Analyzing USA Diving World Team
May 22, 2013
(2:30)
Streamlined News: Agnel's Big Move, Brazil's World Team
May 21, 2013
(1:55)
Streamlined News: Weekend Headline Roundup
May 20, 2013
(4:44)
Streamlined News: Open Water Recap, Preview of Weekend
May 17, 2013
(3:23)
Workout Videos (82)
- of 14
Daren Brubaker
May 10, 2013
(0:16)
Victoria Toris Box Jumps
April 25, 2013
(0:27)
Daren Brubaker
April 18, 2013
(0:54)
Streamline Flutter Kick
April 11, 2013
(0:24)
Core Kicking
April 10, 2013
(0:49)
TRX Exercise for Starts
April 2, 2013
(0:43)
Interviews (898)
- of 150
Cesar Cielo on The Morning Swim Show
May 24, 2013
(10:26)
Mike Hoppe on The Morning Swim Show
May 23, 2013
(10:58)
Charlie Wiser on The Morning Swim Show
May 22, 2013
(12:44)
Jess Book on The Morning Swim Show
May 21, 2013
(13:-0)
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Tip of the Week (44)
- of 8
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)
Ideal Free
November 7, 2011
(0:6)
Dryland Tips (90)
- of 15
Dryland Tip: Breast Progression
April 4, 2012
(2:58)
Dryland Tip: Swiss Ball Rollout Squeeze With Breast Kick
March 29, 2012
(1:19)
Dryland Tip: Sand Pulls With Outsweep
March 21, 2012
(0:58)
Dryland Tip: Swiss Ball Rollout With Breast Kick
March 14, 2012
(1:13)
Dryland Tip: Soccer Kicks
February 23, 2012
(0:44)
Dryland Tip: Swimmer's Shoulder System
February 21, 2012
(3:51)
Performance of the Week (147)
- of 25
Speedo Performance of the Week: May 21, 2013
May 21, 2013
(1:44)
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Poll of the Week (137)
- of 23
Poll of the Week: Should Collegiate Swimmers Be Able to Earn Prize Money in the NCAA Off-Season?
April 15, 2013
(1:57)
Poll of the Week: Should Lance Armstrong Be Allowed in Masters Swim Meets?
April 5, 2013
(1:50)
Poll of the Week: Should the Division I Championships Be a Combined Meet?
March 22, 2013
(1:39)
Poll of the Week: Which Team Will Win Men's Div. I NCAA Team Title?
March 15, 2013
(1:38)
Poll of the Week: Which Team Will Win Women's Div. I NCAA Team Title?
March 8, 2013
(1:32)
Poll of the Week: Which Record-Breaking Swim Was Most Impressive?
March 1, 2013
(1:42)
Early Years (115)
- of 20
Performance of the Week: July 24, 2012
July 24, 2012
(0:51)
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)
- of 11
Split Time: Can Sports Change the World?
July 15, 2011
(2:8)
Split Time: Who's the Best Female High School Swimmer Ever?
April 23, 2011
(13:11)
Split Time: Who's the Best Male High School Swimmer Ever?
April 15, 2011
(18:15)
America's Team vs The World
April 9, 2011
(24:11)
Split Time: Swimmer Psyche
March 25, 2011
(15:9)
Split Time: Men's NCAA Preview
March 20, 2011
(24:40)
Ready Room Episodes (32)
- of 6
Dryland Tip Hip Abduction
April 18, 2013
(1:54)
Ready Room: John Naber
February 29, 2012
(20:31)
Ron Johnson Ready Room Interview (May 2008)
August 31, 2011
(29:4)
Ready Room: George Block
December 21, 2010
(9:25)
Ready Room: Rick DeMont
November 18, 2010
(32:13)
Ready Room: Tom Wojslawowicz
July 2, 2010
(12:5)
Previews (56)
- of 10
Inside Swimming World Magazine, June 2013
May 23, 2013
(3:4)
Inside Swimming World Magazine, May 2013
April 24, 2013
(2:53)
Inside Swimming World Magazine, April 2013
March 28, 2013
(2:35)
Inside Swimming World Magazine, March 2013
February 27, 2013
(2:58)
Inside Swimming World Magazine: February 2013
January 24, 2013
(2:35)
Behind the Scenes: Katinka Hosszu Swimming World Cover Shoot
January 9, 2013
(5:11)
Industry Insider Episodes (12)
- of 2
Industry Insider: Matt McLean Debuts New Arena Mark 2 Suit
May 16, 2013
(3:5)
Industry Insider : The Swim Gate
June 3, 2011
(9:47)
Industry Insider : Event Streaming
March 2, 2011
(4:57)
Industry Insider : Q Swimwear
February 4, 2011
(7:39)
Industry Insider : 2011 Pacific Swim Coaches Clinic
January 28, 2011
(7:42)
Industry Insider: Harlem Honeys and Bears
November 24, 2010
(5:54)
McCaffreyCap Episodes (11)
- of 2
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)
Poll of the Week Episodes (137)
- of 23
Poll of the Week: America's Best Reality TV Swimming Star (Results)
May 24, 2013
(1:40)
Poll of the Week: Arena's Non-Compliant Suits in High School, USA Swimming Meets (Results)
May 17, 2013
(1:48)
Poll of the Week: Should the USA Hold Selection Meets Earlier? (Results)
May 10, 2013
(1:53)
Poll of the Week: Thoughts on Ryan Lochte's Reality Show (Results)
May 3, 2013
(1:30)
Poll of the Week: Should Underwater Dolphin Kicks Be Allowed in Breaststroke? (Results)
April 26, 2013
(1:40)
Performance of the Week Episodes (145)
- of 25
Speedo Performance of the Week: May 21, 2013
May 21, 2013
(1:44)
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Comments