Advertisement
The Morning Swim Show

Tennis Ball TFL

Uploaded on April 26, 2012 by G_John
Share |
By G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer’s Shoulder System,Swimming World correspondent Purpose: Poor tissue quality at the hip often leads to dysfunction at the knee by decreasing range of motion at the hip. Typically, the hip requires more range of motion for all four strokes, while the knee already has enough range of motion. When a swimmer does not have enough range of motion at the hip, they look for other structures for range of motion, adding extra stress and strain at the knee. The Tensor Fascia Latae or TFL is a fibrous band which lies on the side of the hip which contributes to hip internal rotation, abduction, and flexion by tensioning the fascia. This muscle has connections with the iliotibial band (IT band) and gluteal muscles. These connections connect many muscles in the hip, which contribute to all ranges of movement. Therefore, this area of fascia not only controls its action, but all other movements at the hip, making poor tissue quality in the TFL harmful for swimming, especially breast. Directions: Lie on your side and put the tennis ball directly behind your hip. To find the proper position, find the prominent pelvis bone, and then place a tennis ball two finger breadths behind the pelvis ball. Next, lie directly on your side with the tennis ball directly between the TFL and ground. Remember: The more sensitive or tender the area, the slower you should go (vigorous rolling is rarely necessary). If extremely tender, just lie on the ball. Stop if the exercises cause pain. A bit a discomfort is fine, but no tears. Perform for 30 seconds – 3 minutes. G. John Mullen is the owner of 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 URL:
Embed Code:
Tags:

Video Categories

Morning Swim Show Episodes (1204)

  • First
  • Previous
  • of 201
  • Next

Santa Clara's John Bitter on The Morning Swim Show
May 28, 2013 (12:44)

ISHOF Induction Speeches on The Morning Swim Show
May 28, 2013 (19:6)

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)

Workout Videos (83)

  • First
  • Previous
  • of 14
  • Next

Agility Foot Drills
May 30, 2013 (0:33)

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)

Interviews (912)

  • First
  • Previous
  • of 152
  • Next

Emily McClellan on The Morning Swim Show
June 18, 2013 (9:21)

Derek Toomey and Kyler van Swol on The Morning Swim Show
June 17, 2013 (9:21)

Kim Seaman on The Morning Swim Show
June 13, 2013 (11:45)

Chris Van Slooten on The Morning Swim Show
June 12, 2013 (18:30)

Ian Silverman on The Morning Swim Show
June 11, 2013 (14:6)

UNC-Wilmington swimmers on The Morning Swim Show
June 10, 2013 (13:5)

Tip of the Week (44)

  • 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)

Ideal Free
November 7, 2011 (0:6)

Dryland Tips (93)

  • First
  • Previous
  • of 16
  • Next

Dryland Tip: Standing Windmill
May 3, 2012 (1:53)

Tennis Ball TFL
April 26, 2012 (2:17)

Prone Alterate Arm and Leg
April 12, 2012 (1:8)

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)

Performance of the Week (151)

  • First
  • Previous
  • of 26
  • Next

Speedo Performance of the Week: June 18, 2013
June 18, 2013 (1:21)

Speedo Performance of the Week: June 11, 2013
June 11, 2013 (1:15)

Speedo Performance of the Week: June 4, 2013
June 4, 2013 (2:3)

Speedo Performance of the Week: May 28, 2013
May 28, 2013 (1:16)

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)

Poll of the Week (140)

  • First
  • Previous
  • of 24
  • Next

Poll of the Week: Best Meet in Arena Grand Prix (Results)
June 14, 2013 (1:46)

Poll of the Week: Michael Phelps' Comeback (Results)
June 7, 2013 (1:28)

Poll of the Week: Yannick Agnel's Move to the USA (Results)
May 31, 2013 (1:46)

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)

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

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)

Click Here for Mobile Site