HALF JACKS / Scull – Deep
How to perform
Starting Position
From a vertical position in deep water extend both legs straight down directly under your hips, at the same time reach both arms out to your sides just under the water’s surface. Scull with your arms to maintain balance.
Exercise Action
This is a strengthening exercise for the THIGHS (adductors, abductors), BUTTOCKS (gluteals) and CORE (transversus abdominus, pelvic floor, obliques).
To begin, maintain an active sculling action with your arms as you open and close your extended legs — pushing water away from your midline and pulling water back in toward your midline. Maintain a moderate range of motion, legs opening no more than shoulder distance apart. Legs should come completely together at the completion of each in/out cycle. Repeat this in & out leg action for 8 to 16 repetitions. Rest, then do another set of 8 to 16 repetitions.
Training Tips
- Engage core muscles to maintain a lengthened spine and neutral postural alignment
- Think — Level pelvis, level ribs, level shoulders and level chin
- Actively depress and retract shoulder blades to keep shoulder girdle in correct alignment (supports sculling action)