SIT KICK / Scull – Deep
How to perform
Starting Position
From a vertical position in deep water, reach both arms out to your sides just under the water’s surface. Next, bend both knees and tuck your heels (feet) up underneath you. Scull with your arms to maintain balance. See exercise TUCK & HOLD / Scull.
Exercise Action
This is primarily a strengthening exercise for the LEGS (quadriceps, hamstrings), SHOULDERS and CORE (transversus abdominus, pelvic floor, obliques). When leg action is performed at a sufficient intensity and duration this also becomes an aerobic exercise.
To begin, maintain an active sculling action with your arms. Now, alternately extend one leg horizontally out in front of you as you simultaneously bend the other leg tucking your heel (foot) up underneath you. Work to isolate all leg action from the knee joint. Knees should track directly in horizontal alignment with your hips, ankles flexed. Repeat this dynamic leg action for 8 to 16 repetitions. Rest, then do another set of 8 to 16 repetitions. IMPORTANT: Keep hip flexion below 90°.
Training Tips
- Engage core muscles (esp. pelvic floor) to maintain a lengthened spine and neutral postural alignment
- Sink your tail bone toward the bottom of the pool as you each the crown of your head toward the ceiling or sky
- Maintain a level chin, level ribs and level pelvis