Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net

Purpose: Swimming specific exercise to improve speed of long axis (free or back) kicking.

Directions: Lie on a glute-ham machine or exercise ball orienting your legs above your head. In this position, the athlete will mimic flutter kick for a predetermined time. The athlete will kick as fast as they can, primarily focusing on the up kick, the commonly weak aspect of flutter kick. This exercise stresses multiple muscles groups, but the athletes should focus on the gluteals and hamstrings.