Balance Ball Flutter Kick Drill

Balance Ball Flutter Kick Drill

Swimming - Balance Ball Flutter Kick Drill

Meghan Juuti

Here's an exercise that uses the freestyle position to develop a strong flutter kick while improving balance and strength. It's also an excellent exercise for the core, strengthening both the abdominal and lower back muscles.

How to Perform
Have your swimmers lie face-down on a balance ball, rolling forward until their stomach is on the ball and their hands are on the ground.

While still maintaining a stable body position, they should lift their legs off the ground and flutter kick for 30-60 seconds.

Reference: J.R. Rosania. "Dryside Training." Swimming World, June 2007.


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