LAND-BASED STRENGTH AND CONDITIONING
FOR SWIMMING
DONKEY KICK (FIGURES 7 AND 8)
Start in a supine position with the trainer in front and ready to toss the medicine ball. To perform the exercise, the trainer should
carefully toss the ball toward the feet of the athlete. The athlete should simultaneously extend at the knees and hips in order to strike
the ball with the bottom of the feet and drive the ball back to the trainer.
FIGURE 7. DONKEY KICK - START
FIGURE 8. DONKEY KICK - FOOT
CONTACT WITH EXTENSION
ALTERNATING DUMBBELL FRONT RAISE (FIGURES 9 AND 10)
Start with dumbbells in front of the body with elbows slightly bent. Staying under control, move the arms quickly up and down, while
performing flexion and extension at the shoulder.
FIGURE 9. ALTERNATING DUMBBELL
FRONT RAISE
10
FIGURE 10. ALTERNATING DUMBBELL
FRONT RAISE
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