Advertisement
The Morning Swim Show

Dryland Tip: Standing Windmill

Uploaded on May 3, 2012 by G_John
Share |
Purpose: The standing windmill is a strengthening exercise for the foot and hip. If you read Science of Performance: Tips for Breaststroker's Knee Part I and Science of Performance: Tips for Breaststroker's Knee Part II, you understand the role of the foot and hip during knee pain, specifically hip external rotation and foot supination. This exercise is an advanced exercise, focusing on improving these two movements in the vertical, and then the horizontal plane, like swimming. Directions: Stand on one food without shoes or socks, bring your arms to the side, and then externally rotate from the hip, turning your body towards your opposite leg. Make sure your foot is stable (holding supination), not allowing the arch to collapse. To progress, flex your body at the hip, orienting yourself horizontal to the floor, then perform the same rotation at the hip. This requires more hip stability, but more like swimming with the body horizontal to the ground. Perform up to 10 repetitions during warm-up to activate the hip and foot for knee pain prevention.
Video URL:
Embed Code:
Tags:

Video Categories

Morning Swim Show Episodes (1186)

  • First
  • Previous
  • of 198
  • Next

Madeline Rosenthal on The Morning Swim Show
May 20, 2013 (11:48)

Connor Jaeger on The Morning Swim Show
May 20, 2013 (12:27)

Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013 (12:9)

Ozzie Quevedo on The Morning Swim Show
May 15, 2013 (17:40)

John Dussliere on The Morning Swim Show
May 15, 2013 (11:29)

Amini Fonua on The Morning Swim Show
May 13, 2013 (13:18)

Workout Videos (82)

  • First
  • Previous
  • of 14
  • Next

Michael Phelps Tees Off
January 30, 2013 (0:36)

Michael Phelps Practice Swing
January 30, 2013 (0:6)

Fast Hands Fast Feet Exercise
December 26, 2012 (0:26)

Plyometric Push-Up and Seated Box Jump
December 26, 2012 (0:44)

David Douglas Masters Practice
September 8, 2011 (2:19)

David Douglas Masters Practice
September 8, 2011 (1:5)

Interviews (894)

  • First
  • Previous
  • of 149
  • Next

Madeline Rosenthal on The Morning Swim Show
May 20, 2013 (11:48)

Connor Jaeger on The Morning Swim Show
May 20, 2013 (12:27)

Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013 (12:9)

Ozzie Quevedo on The Morning Swim Show
May 15, 2013 (17:40)

John Dussliere on The Morning Swim Show
May 15, 2013 (11:29)

Amini Fonua on The Morning Swim Show
May 13, 2013 (13:18)

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 (89)

  • First
  • Previous
  • of 15
  • Next

Dryland Tip: Hands Over Head Curl-Up
May 16, 2012 (2:36)

Dryland Tip: KB Swing
May 9, 2012 (1:7)

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)

Performance of the Week (146)

  • First
  • Previous
  • of 25
  • Next

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)

Speedo Performance of the Week: April 9, 2013
April 9, 2013 (1:3)

Poll of the Week (136)

  • First
  • Previous
  • of 23
  • Next

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)

Poll of the Week: Should Collegiate Swimmers Be Able to Earn Prize Money in the NCAA Off-Season? (Results)
April 19, 2013 (1:20)

Poll of the Week: Should Collegiate Swimmers Be Able to Earn Prize Money in the NCAA Off-Season?
April 15, 2013 (1:57)

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