Dryland - Get Ready to Go Swim

Important Note to the Viewer

LESSONS: 32 VIDEOS

Credits

Get Ready to Go Swim Concept Barbara Hummel Glenn Mills Script & Routine Barbara Hummel Filming, Post Production, Film Editing Glenn Mills Special Thanks to Astrid, Mackenzie, Keely, Ally, and Ted of the YNS Sharks John Ogden, Carol Meyer, and the YMCA of the North Shore Get Ready to Go Swim Copyright © 2007 by Go Swim Productions, LLC All rights reserved.

Deep Breaths

Start in Child’s Pose, then simply move your hands and arms so that they rest on the mat behind your body. Sink your body and your forehead into the mat and take three deep breaths. Let everything go and let everything relax… and now you are ready to go swim!

Push-Ups

Position your hands directly under your shoulders, and then support your body so that it forms a plank, with a straight line from head to heels. If you are doing a modified push-up, place your hands directly under your shoulders and support your body equally on your hands and knees. Perform 5 to 10 push-ups by bending and straightening your arms with your elbows held tight against your sides. Keep your back straight as you push up and down, and keep your head in line with your spine. Come back to Child’s Pose for a few breaths, then position yourself for 5 to 10 additional push-ups. Return to Child’s Pose when you’re done.

Child's Pose

Place the tops of your feet on the mat and sit on your heels. While keeping your rear end touching your heels, bend forward and extend your arms as far forward as you can. Try walking your fingers forward to get a little bit of extra stretch through your shoulders. Hold the stretch for a few seconds or for a few breaths. Try to relax as you flatten out through your shoulders and arms.

Supported Lifts

Lie face down on the mat, then simply lift up with your hands and rest on your elbows. Think about letting your hip bones sink into the mat, and let your back relax. Hold for one or two breaths, then slowly return to lying face down on the mat. The next move is to lift up and rest on your hands. Let your pelvis sink toward the mat, and let your back relax. Hold for one or two breaths, then slowly return to lying face down on the mat. Relax for a few seconds, then come up and rest again on your hands. Then release back to the mat.

Prone Lifts

Lie on your stomach and rest your forehead on the back of your hands. Lift your chest and legs off the ground and hold for 5 seconds. Keep your feet together with toes pointed, and direct your eyes down toward the mat. Slowly lower your chest and legs to the starting position. Do 5 repeats.

Crossover Crunches

Lie flat on your back with one arm outstretched perpendicular to your body. Hold the other arm behind your head. Cross the leg opposite your bent arm over your other leg. Touch your bent arm to your crossed knee, using the abs along the side of your torso to lift up. Try not to use your hand to lift your head. Initiate the lift with your abs. Keep your top knee away from your torso. Bring the elbow to the knee, rather than bring the knee to the elbow. Do 15 to 20 reps, then switch knee and arm positions and repeat on the other side.

Bridges

Lie on your back with feet on the mat and hands at your sides. Try to get your back flat against the mat. Keep your feet planted on the floor as you tighten your buttocks and push your hips straight up toward the ceiling. Imagine that your hips are in a sling and that they are being lifted up to ceiling. Hold the bridge for a second or two, then peel back down onto the mat, one vertebra at a time. Do 5 to 10 bridges with both feet on the mat, then push up again and kick one leg directly up to the ceiling. Try to get your leg straight and point your toes toward the ceiling. Peel back down to the mat. Do 5 to 10 bridges on each leg.

Ankles!

Lie on your back with arms and legs extended to their full length. Peel up slowly to a sitting position, with legs stretched out in front of you. Point your toes down as far as they’ll go, and hold for a second or two. Try to get your toes to touch the floor. Now flex your ankles and try to point the toes back toward your body. Repeat 5 or 6 times. Take it slow, and really feel the stretch in your ankles. Now make circles with your feet. Make 5 or 6 circles in one direction… …then 5 or 6 circles in the other direction. Make the circles as big as possible, really stretching the ankles. For the final ankle exercise, start with the toes pointed straight up. Now simply curl your toes, as if you were “making a fist” with your feet. Hold for a second or two, then relase and try to separate your toes. Get them as far apart as possible. Hold for a few seconds, then repeat 5 or 6 times.

Modified Bike

Clasp your hands behind your head and raise your back and legs off the ground until you are balanced on your tailbone and lower back. Extend one leg straight out and draw the other knee into your chest, then point your toes. While keeping your back and hips as stable as possible, touch your right elbow to your left knee, then slowly switch and bring your left elbow to your right knee. Keep the toes pointed, and move slowly and precisely rather than racing through the reps. Work up to 40 or 50 repetitions. Keep the elbows separated and far apart, making sure you get full range of motion – or rotation – through the torso.

Hip Sliders

Lie on your back with feet on the floor and hands at your sides. While keeping your feet planted firmly on the mat, try to push one knee forward and the other knee back. Do this by sliding one hip forward and the other hip back. This is not a side-to-side move; it’s a front-to-back move. Control the movement with your hips and the muscles along either side of your lower spine.

Diver Tucks

Start by balancing on your tailbone and lower back, with shoulders and feet off the ground and hands near your ears. While keeping your toes pointed and knees together, crunch your knees to your chest and your elbows toward your knees. Hold your balance -- and control your arms, legs, and feet -- as you return to the starting position and repeat for 10 diver tucks.