Purpose: Integrating core stability with upper extremity activation helps a swimmer remain stable through the catch phase. This exercise forces a stable, activated core with shoulder stabilization.

Directions: Lie on your back with your arms extended and fingers facing the ceiling and maximally contract your abdomainsl to flatten your back. Next, have a partner stand overhead and pull on each of your arms, while you alternate bringing one leg to your chest and hold your shoulder into the ground. Do not let your partner lift your body or allow your back to move!

Perform for sets of 5 repetitions.