Dryland Tip: Swiss Ball Rollout With Breast Kick
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 .
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