Splash - March / April 2011 - (Page 14)
sTReNgTH & CoNDITIoNINg
ExERCIsE Of thE MONth
sTeP ouT suMo sQuAT
By Michael Mejia • special splash Correspondent
MusCLEs tRAINED: Lower Body and Core. IMPORtANCE tO sWIMMERs: By requiring a unique combination of lower body stability and mobility, this challenging drill helps improve flexibility of the groin, while increasing both core and lower body strength. ExECutION: Stand holding a light kettle bell, dumbbell or medicine ball at about chest height, with your arms tucked vertically underneath it. With your feet together and toes pointed forward, begin by stepping out with your right leg at a forty-five degree angle to your body. As your foot is coming into contact with the ground, bend both knees and drop into your hips. In the bottom position, your thighs should be parallel to the ground, with your knees lined up over your feet. Pause for a second and then press back up to the starting position and repeat to the other side. Continue until you’ve done 6-8 reps with each side. PERfORMANCE tIPs: • Proper knee alignment is crucial here. Make sure your knees line up over your feet so that your knees don’t “pinch in” towards each other, as this can place a lot of stress on the medial aspect of the knee. If you find that your knees do pinch in, you’re probably have tight inner thighs, and/or weak glutes. • I find the best way to accomplish this is by using a clock reference when doing the drill. In the starting position, your toes are facing twelve o’clock. When you step out to your right, step out at about a forty-five degree angle, or towards four o’clock. Then, when you step out with your left foot, aim towards eight o’clock. As you’re stepping, you have to make sure that your front foot stays pointed forward towards twelve o’clock and doesn’t rotate with you. • Keep your chest out and your back flat when in the bottom position. If your back rounds in the bottom position it’s probably indicative of tight hamstrings and glutes. • Avoid bouncing or jerking to get out of the bottom position, as it places you under a pretty intense stretch. • Feel free to start with just your own body weight and work up to using some added resistance as you become stronger.
WANT To see A DeMoNsTRATIoN of THIs exeRCIse?
Check out the Strength & Conditioning section at usaswimming.org/tipsandtraining. 14
SPLASH • March/April 2011
Table of Contents for the Digital Edition of Splash - March / April 2011
Splash - March / April 2011
Swim Briefs/sound Waves
Grand Prix/justin Case
Strength & Conditioning
Keys to Success
Why College Swimming?
So You Want to Swim in College?
2011 NCAA Preview
Top Ten Lists - Long Course Meters
Getting to Know
Swim Nut Zeke
On the Ipod
Splash - March / April 2011