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37
3.4.2
Bracing and Control
With a foundation of good posture and positioning, movements can be
introduced to build coordination and proprioception. These exercises promote a
stable core, while the arms and/or legs perform smooth, relaxes movements.
#3
BIRD-DOG
The Bird-Dog is a low-impact awareness exercise, intended to help swimmers
improve proprioceptive awareness of their arms, legs and posture.
To perform a Bird-Dog correctly, the core should braced in Position 1, with the
back flat against the Corsuit. As the legs and arms extend towards Position 2,
the back should remain flat against the Corsuit.
Common mistakes include arching of the back, which is often evidence that a
swimmer is not entirely aware of where their arms and legs are in space.
POSITION 2
POSITION 1
