Technique Tuesday - Dryland For Turns
27
Published 2020-03-24
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An exercise that may be beneficial to Swimming Turns is the Squat.
A Squat may seem simple, but technical errors may cause the movements to become unsafe and ineffective. However, this may be remedied by using a proper movement pattern.
In order to provide a stable foundation for the body to support a load, it is important that the Knee moves in the proper direction with the right timing.
As a general rule, the Knees move in the direction of the feet after the Hips have initiated the movement.
The relationship between the timing of the Knees and Hips throughout the movement is important to properly execute a Squat.
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In a Knee-Driven Squat, the athlete begins the movement with the Knees. This applies most of the load on the back, glutes, and hamstrings. This may cause imbalance and injury.
Conversely, the Hip-Driven Squat begins by moving the Hips backward, and keeping the Knees still. This allows the load to be supported by the quadricep muscles.
As the Hips move downward, the Knees may begin to move in order to transition some of the load to the lower back, glues, and hamstrings.
This movement pattern may be the most beneficial for properly executing a safe and stable Squat.
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An accessory exercise that may encourage the Hip Driven movement pattern is the Reverse Lunge.
Naturally, athletes performing a Reverse Lunge move their Hips backward before downward, preventing the Knees from initially moving forward.
Separating a Reverse Lunge into 2 distinct parts: backward and downward, may be beneficial to learning the Hip Driven movement pattern.
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If performed properly, this land movement may benefit Swimming Performance.
It is important to learn to “receive” the turn with a Hip Driven movement pattern as you first place your feet on the wall.
Learning to first “absorb the shock” from the turn provides the best foundation for an efficient push off.
Learning the proper movement pattern on land may transfer to the pool for an improved push off.
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Per usual thoughts and comments are welcome!
Music by @macgregorleo
Enjoy!
- RLH