Swim Kick Drills on
an Exercise Ball
Starting Position
- Swim kicks on an exercise ball start by lying prone over the ball with chest raised and chin tucked.
- One hand rests lightly on the floor in front of you.
- Find your equilibrium by balancing on the ball with the top of the ball at about waist level, one hand on the floor.
- Legs are raised so that your body is straight from your heels to your head.
- Alternately raise and lower each leg for a small amplitude kick while keeping your knees straight.
- if you think about keeping your butt tight as you kick you will maximize hip extensor involvement.
- Glutes, hamstrings, back extensors.
- Keep your neck straight, chin tucked and keep looking at the floor to avoid neck strain.
- Don't attempt this until you have mastered Swim Kick with 2 Hand Support.
- Swimmers and scuba divers will especially benefit from this type of strengthening in an unstable environment.
- Alternate your hands frequently as you kick. This will challenge your stability and balance.
- Try Trunk Roll 1
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.Return to the top of Swim Kick Drills on the Ball-one hand
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