Dryland Tip: Hamstring Compact Position With Exercise Ball

Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer's Shoulder System

SANTA CLARA, California, August 23. THIS week's Dryland Tip from Dr. G. John Mullen helps swimmers focus on their compact hamstring position while differentiating their hips from their core.

Purpose: The hamstring compact position with exercise ball is a progression of last week's hamstring compact position, as it teaches swimmers (specifically breast swimmers) how to differentiate their hips from their core. This is more difficult than last week's exercise since it uses an unstable surface and positions them horizontally, more like swimming. Make sure the athlete has mastered the hamstring compact position before initiating this exercise, ensuring appropriateness of the exercise.

Directions: Start with your hands and forearms on the bottom of an exercise ball. Next, posteriorly tilt or 'tuck under' your pelvis, tightening your abdominals and roll out on the ball. Then, have a partner loop a towel around the back of the swimmers calves and slightly pull on their calves, forcing them to contract their hips (hamstrings) without losing their streamline position.

Perform for 30 seconds – 2 minutes.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.

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