Strength – swimmer
Player lies face down and alternates arm and leg lifts in a swimming-style pattern. This drill improves lower-back endurance, glute activation, shoulder control, and core coordination.
Equipment
Exercise mat
Coaching points
- Move opposite arm and leg with control
- Keep neck neutral
- Maintain steady rhythm
- Avoid rocking the hips
Common mistakes
- Moving too fast
- Lifting too high
- Twisting the body
- Losing breathing rhythm
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
20 × 1 sets
Touches
0
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