Plane of Motion
Swan Dive
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
2 Medium & 1 Light Spring
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Lift the spine up in extension.
Maintain the extension as the arms circle.
Hip Extensors
Gluteus Maximus, Hamstrings
Engage to straighten the legs as the carriage moves out.
Keep the legs straight as the body extends.
Assist with lumbo-pelvic stabilization.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Bring the legs together as the carriage is pressed away.
Connect to the anterior stabilizers to develop midline connection and assist with lumbo-pelvic stabilization.
Other Muscles at Play
Anterior Spinal Stabilizers co-contract with the spinal extensors, hip adductors & hip extensors to provide lumbo-pelvic stabilization.
Knee extensors assist to push the carriage away and straighten the knees and resist the springs as the knees bend.
Shoulder extensors resist gravity when arms are at the side of the body.
Shoulder flexors reach the arms forward and up.
Scapular upward rotators swing the bottom tips of the scapulae under the armpit to allow for overhead reach.
Shoulder extensors & horizontal abductors circle the arms out to the side.
Scapular depressors keep the shoulders down away from the ears and provide stabilization.
Scapular adductors keep the scapulae drawn together to resist rounding forward and provide stabilization.
Plantar flexors point the feet.
Dorsiflexors flex the ankle.
Objectives
Build strength in the abdominal muscles, back extensors and hip extensors and hip adductors.
Increase spine extension.
Use core strength to keep the spine extended and the lumbo-pelvic region stabilized.
Increase the mobility and flexibility of the shoulders.
Focus on breathing to synchronize the movement.