TUCK & HOLD / Scull – Deep
How to perform
Starting Position
From a vertical position in deep water bend and raise both knees as you tuck your heels under your buttocks. At the same time perform a continuous “sculling” action with your arms and hands. Maintain hip flexion to just under 90°.
Exercise Action
This is primarly a core stability exercise.
Engage your abdominal muscles and lengthen through your spine as you strive to HOLD this position for 10-15 secs. Keep your chest open and sternum lifted. Maintain a neutral spine with ears aligned over shoulders, shoulders aligned over hips and hips aligned over heels.
Training Tips
- Maintain a continuous and vigorous sculling action with arms and hands
- Depress and retract shoulder blades to maintain shoulder girdle in correct alignment
- Think about sinking your tail bone toward the bottom of the pool as you reach the crown of your head toward the ceiling or sky