Purpose: Proper timing of shoulder, core, hips, and breathing is a difficult, but essential task in swimming. This exercise requires the uniqueness of all of these entities, forcing proper timing. Direction: Have the athlete lie on their back with their shoulder and abdominal muscles in the compact position. Then, have the athlete squeeze a small ball between their legs and grasp their arms above their shoulders. Next, apply a lateral force pushing the legs and pulling the arms, attempting, but not rotating their body. The athlete will resist this rotational torque and focus on not letting their arm, legs, or belly button move, or shift. Make sure the person applying the force eases on, and then off the force as shear torque on the spine is most damaging. Perform for approximately 15 seconds each side for 60 – 180 seconds.