{"id":28928,"date":"2011-12-01T17:09:18","date_gmt":"2011-12-01T22:09:18","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/12\/dryland-tip-eccentric-bosu-situp\/"},"modified":"2018-07-10T11:21:50","modified_gmt":"2018-07-10T18:21:50","slug":"dryland-tip-eccentric-bosu-situp","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-eccentric-bosu-situp\/","title":{"rendered":"Dryland Tip: Eccentric Bosu Situp"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

SANTA CLARA, California, December 1. THIS week's Dryland Tip from Dr. G. John Mullen is the Eccentric Bosu Situp. This exercise puts the emphasis on a swimmer's core control using weights and a Bosu ball.<\/p>\n

Purpose:<\/b> The eccentric bosu sit-ups is short axis (breast or fly) specific abdominal exercise to improve a swimmer's core control. Elite dolphin kickers have large amounts of thoracic mobility, but high mobility requires equivalent control. This exercise is designed to improve control through a large range of motion.<\/p>\n

Directions:<\/b> Position your hips on the lowest part of a Bosu ball, then lower yourself as slow as possible to the floor. The slower you can lower yourself the harder the exercise and more control required. Perform anywhere from 5-15 repetitions of the eccentric bosu ball sit-up, remembering control, not speed is the emphasis. If you have poor thoracic spine range of mobility, consider performing the thoracic spine foam roll exercise for two minutes each day.<\/p>\n