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:
- Raise the left arm and right leg 4 to 6 inches off the ground while arching the back slightly and looking upward.
- Return to the starting position.
- Raise the right arm and left leg 4 to 6 inches off the ground, while arching the back slightly and looking upward.
- Return to the starting position.

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.