Long Arm Flutter Plank
Courtesy of: G. John Mullen/SwimmingWorld.TV
SANTA CLARA, California, May 3. EVERY stroke has some element of core strength required for optimal performance, and today's dryland tip will mostly help freestylers, butterflyers and backstrokers, but breaststrokers can join in the fun as well!

Purpose: Maintaining a stable core during free and back while raising one leg behind them is essential for swimming. Moreover, a swimmer must be able to maintain a stable core as their weight is outside of their base of support. This exercise encompasses both of these facets, strengthening the anterior and posterior sagittal planes of motion.

Directions: Have the swimmer start in the push-up position, tighten their abdominals, then have them walk their hands as far forward as possible without their back arching. Next, have the swimmer raise one leg as high as possible off the ground, without letting their back arch or body rotate. Repeat on the other side. Perform for sets of 10 - 15 repetitions or for a duration of 30 seconds.




Visit SwimmingWorld.TV for more dryland tips!