Dryland Tip By Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer’s Shoulder System

Purpose: The Swiss Ball Rollout with squeeze and breast kick is a progression derived from the SB rollout with breast kick. This breast specific exercise utilizes hip range of motion, core stability, bodyline, and timing. In breast, the feet should start the outkick as the elbows squeeze together and shoot forward, all utilized in this advanced core exercise.

Directions: Place your forearms low on a Swiss Ball and your knees on the ground, then tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, and tuck your chin to maintain a straight bodyline. Next, squeeze the Swiss Ball with your forearms, trying to bring them together, then roll forward and move your feet outward, similar to the outkick, then return. Make sure as the athlete rolls forward, they hold a straight bodyline from the top of the head to the tailbone. Any arching causes poor hydrodynamics and impair core and shoulder strength.

Perform for 30 - 45 seconds.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.