Purpose: Decreased hip mobility may prevent the proper range of motion for the breast kick. Skier mobility is meant to increase the hip range of motion in the transverse plane, by moving the swimmer through hip internal and external rotation.
Directions: Start in the 4-point position (hands under the shoulders and knees under the hips), then extend the non-mobilizing leg back. Next, shift all your weight on the knee still on the ground and rock back in forth, attempting to only move at the hip. The athlete may experience a stretching sensation at the end-range of both motions.
This exercise could be a dynamic exercise for warm-up for swimming or dry-land. Perform 10 - 15 repetitions.