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Three · 06-26-2005, 10:00 AM

My son is 13 and we are looking for ideas to help with dry land developement of strength and endurance for the kicking motion. Which I believe would benefit from hip, glute and posterior chain work. The butterfly kick is the main target here but all kicks I think would benefit.

The swim drills that are most effective are kicking while hanging onto the wall (wall kicks) and letting the wall provide resistance.

I currently have him working out using some medicine ball, shock cord, and bodyweight exercises along with some bike/running cardio.

We are doing bodyweight squats, lunges, burpee's (stand, drop down on hands, feet then kicked back, feet pulled back forward, jump up in air), and underhand throwing the a medicine ball starting in the squat position (driving the hips forward like in a deadlift).

Any ideas would be greatly appreciated.

06-26-2005, 10:00 AM	#1 (permalink)
Three Senior Member Join Date: Jan 2005 Location: Indianapolis, Indiana Posts: 105	My son is 13 and we are looking for ideas to help with dry land developement of strength and endurance for the kicking motion. Which I believe would benefit from hip, glute and posterior chain work. The butterfly kick is the main target here but all kicks I think would benefit. The swim drills that are most effective are kicking while hanging onto the wall (wall kicks) and letting the wall provide resistance. I currently have him working out using some medicine ball, shock cord, and bodyweight exercises along with some bike/running cardio. We are doing bodyweight squats, lunges, burpee's (stand, drop down on hands, feet then kicked back, feet pulled back forward, jump up in air), and underhand throwing the a medicine ball starting in the squat position (driving the hips forward like in a deadlift). Any ideas would be greatly appreciated.