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As a swimmer you are constantly trying to improve performance through an appropriate dry-land exercise program. A strong and consistent kick will aid in propulsion. Strengthening the hip extensors in an open kinetic chain through these exercises in addition to your regular swim kick drills will help strengthen hip extensors as well as your core musculature.
Kicking with the legs straight results in reduced drag, but also requires more strength in the hips and core. Kicking from the knees results in sinking resulting in increased surface area facing the direction of travel. This of course translates into increased drag.
For more swimming exercises using the ball click here.
Try small kicks drills on the ball for 1 minute each side.
Try small kicks for 2 minutes,
followed by strong kicks for 1 minutes.
Try strong swim kick drills on the ball for 2-3 minutes.
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