Swim Kick Drills on
an Exercise Ball
- 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.
are raised so that your body is straight from your heels to your head.
raise and lower each leg for a small amplitude kick while keeping your
- if you think about keeping your butt tight as you
kick you will maximize hip extensor involvement.
hamstrings, back extensors.
- Keep your neck straight, chin tucked and
looking at the floor to avoid neck strain.
attempt this until you have mastered Swim Kick with 2 Hand Support.
- Swimmers and scuba divers will especially benefit
type of strengthening in an unstable environment.
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
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
Try small kicks drills on the
ball for 1 minute
Try small kicks for 2 minutes,
followed by strong kicks for 1 minutes.
Try strong swim kick drills on
the ball for 2-3
Return to the top of Swim Kick
Drills on the Ball-one hand