Perfect Pre-Swim Pallof Press
This simple exercise will help you manage body rotation in the water
When you find you have a couple minutes extra before swim practice, use that time to complete this simple exercise that will prepare your body and mind to better manage body rotation in the water. Controlled rotation means a more efficient stroke.
Pallof Press + Resistance Band
For this exercise, you’ll need a resistance band attached to the pool ladder or another sturdy object so that the band is at about knee height.
Start in a quarter-squat position with both feet on the ground about shoulder width apart. Grasp the end of the band in both hands and with eye looking straight head and head, neck and spine in alignment, simply press that band directly forward in a controlled motion and then pull it back in.
As you’re pushing and pulling the band away and toward your torso, keep your core strong and engaged. Resist any rotational pull from the band – the whole point of this exercise is to learn to control rotation.
If you want to take it up a notch, lift one foot off the ground and slide it back a few inches but don’t put it back on the floor – keep the toes a few inches off the ground. Then, as you balance on the one foot, keep your hips even, focus your eyes forward, and press out and back in while keeping the core strong and resisting the pull to rotate.
Complete eight repetitions on each side and three rounds through. This simple exercise will help you enter the water with more core engagement and help with that first stroke.
