If you're looking to make a minimum energy investment for a maximum speed return in the pool, Indiana University swimming strength and conditioning coach Mike Basgier has a perfect dry land exercise for you.
According to Basgier, working on your push off the wall and streamline position at the same time will shave precious seconds off your time. His Hoosier swimmers accomplish this by performing the Squat Jump, which "simulates the push off the wall while getting in a good streamline position."
The Hoosiers perform the Squat Jump once a week throughout the season to help develop explosiveness through the hips and lower body.
• Begin with feet shoulder-width apart and hands at sides
• Perform squat, then explosively jump as high as possible while fully extending arms overhead
• Land softly and return to start position
• Repeat for specified reps
Adaptation: Superset with Front Squat
Coaching Points: Squat down until thighs are parallel to the ground // During jump, assume a streamline position with body // Keep head up and back flat // Maintain a tight core
Basgier: "This movement really transfers nicely to their turns off the wall and getting in a good streamline position as they're heading into their next length."
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