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Long Axis and Short Axis Dryland Exercises
This week’s Speedo Tip of the Week comes from Dr. David
Swensen, a certified strength and conditioning specialist and an
assistant coach for the YMCA of the North Shore in Beverly,
Mass. Swensen offers some
specific dryland exercises for long axis and short axis
strokes.
Swensen’s Tip:
If we divide the four competitive strokes into short axis
(butterfly and breaststroke) and long axis (freestyle and
backstroke), it is easier to identify exercises that will affect
these strokes.
Two exercises to help improve the hinge movement in your hips in
the short axis strokes include the knee tuck and front pike
exercises.
Knee Tuck:
Using a gym ball, start in a push-up position with the ball
under your shins. Tighten your abdominals by trying to pull in your
bellybutton, and then pull your knees up toward your chest, letting
the ball roll under your lower legs and returning to the starting
position.
Front Pike:
Start this exercise in the plank position with the ball under
your ankles. Keep your back and your knees straight and bend at
your hips, raising your buttocks up into the air, pulling your toes
onto the ball. Hold and then return to the starting
position.
For long axis (freestyle and backstroke) exercises, the gym ball is
also very beneficial:
Torso Twist:
Start in the push-up position with the ball under your shins.
Twist your hips to roll the ball in one direction, and then back
the other direction. Control the motion using your abdominal
muscles and do not bend your hips. Keep your spine in line and your
eyes and chest facing the ground.
Side Bridge/rotation Exercise:
Start in the push-up position. Keeping your body in line,
turn your body to the side, holding yourself up with the bottom arm
and stretching your top arm straight into the air. You should look
like a “T” leaning on its side. Hold this position for
several seconds, return to the start position, and repeat to the
other side.
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