Swimmer

CONDITIONING DRILL 2, EXERCISE 4: SWIMMER

Purpose: This exercise strengthens the muscles of the low back and the shoulders while promoting quadrilateral coordination of the arms and legs (Figure 9-10).

Starting Position: The prone position with the arms extended, palms facing down, and toes pointed to the rear.

Cadence: SLOW

Count:

  1. Raise the left arm and right leg 4 to 6 inches off the ground while arching the back slightly and looking upward.
  2. Return to the starting position.
  3. Raise the right arm and left leg 4 to 6 inches off the ground, while arching the back slightly and looking upward.
  4. Return to the starting position.
Figure 9-10. Swimmer

Check Points:

  • At the starting position and throughout the exercise, maintain tightness in the abdominal and hip muscles.
  • On counts 1 and 3, raise the head slightly and look upward.
  • Keep the toes pointed throughout the exercise.

Precaution: Do not move into counts 1 and 3 with a jerking motion.

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