Dryland Tip: Hamstring Compact Position

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 16. THIS week's Dryland Tip from Dr. G. John Mullen helps swimmers understand how to keep their core strong while still contracting their hamstrings in breaststroke.

Purpose: In breaststroke, it is essential to keep a straight bodyline, especially at the hips. Many novice swimmers drop their hips during the stroke, likely from poor differentiation from their legs and core musculature. The hamstring compact position teaches swimmers how to differentiate the core and hamstring muscles, theoretically helping swimmers maintain their straight bodyline.

Directions: Lie on your back with your knees bent. Have a partner loop a towel around your legs. Next, contract your abs and press your low back into the floor and have a partner pull the towel in the direction of your thighs, trying to straighten the legs.

Perform 2 sets holding for 30 seconds.

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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