Advertisement
All Studio Videos

Dryland Tip: Swiss Ball Rollout With Breast Kick

Uploaded on March 14, 2012 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: The Swiss Ball Rollout with breast kick is a breast specific exercise utilizing hip range of motion and core stability. It is well documented elite breast swimmers have large hip range of motion, unfortunately, many mobility routines solely work on static mobility without core stabilization. This exercise utilities core strength and dynamic mobility, similar to breast swimming.

Directions: Place your forearms low on a Swiss Ball, tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, then roll your body out with elbows under your shoulders (Note: Athlete in video could bring arms down slightly). Once extended, the swimmer shoulder rotate their hips in and out, similar to the outkick of breast. Ensure the athlete keeps their core braced during the hip movement, pushing the end ranges of motion. This exercise can be performed for bouts of 30 seconds.

Make sure the athlete is not arching their back on the exercise, or extending their arms too far forward. These are the two most common errors.

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, creator of Swimming Science, and the Swimmer's Shoulder System .
Video URL:
Embed Code:

Video Categories

Morning Swim Show Episodes (1448)

  • First
  • Previous
  • of 242
  • Next

Morning Swim Show: 2007 ASCA Banquet
August 28, 2014 (10:24)

Morning Swim Show: George Breen
August 27, 2014 (16:45)

Morning Swim Show: Katie Ledecky
August 27, 2014 (7:1)

Morning Swim Show: Bob Bowman
August 27, 2014 (3:30)

Race Day 4 At 2014 Pan Pacific Games
August 25, 2014 (26:42)

Ian Pope On The Morning Swim Show
August 25, 2014 (10:29)

Streamlined (937)

  • First
  • Previous
  • of 157
  • Next

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)

The Week That Was, August 4, 2014
August 4, 2014 (5:33)

The Week That Was, July 28, 2014
July 28, 2014 (6:14)

The Week That Was, July 21, 2014
July 21, 2014 (7:2)

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 (120)

  • First
  • Previous
  • of 20
  • Next

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

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