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.
Prime Movers
  • Glutes, hamstrings, back extensors.
Physio Tips
  • 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.

1ballsTry small kicks drills on the ball for 1 minute each side.

2ballsTry small kicks for 2 minutes,
           followed by strong kicks for 1 minutes.

3ballsTry strong swim kick drills on the ball for 2-3 minutes.

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