Increasing Flexibility in the Lower Back

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This is a drill to increase the flexibility of the lower back and increase undulation and thus speed.

Hold arms extended elbows not bent. Keep the head above water and just kick butterfly. The chin should be above the water at all times. The kick should be rapid and at spring pace.

This is very hard to do unless you have great lower back flexibility. The coach must monitor the drill and see that the arms are held straight and that the face does not go in the water.

Note: This drill should be done daily and for just short intervals of twenty five yards or less.


Don Gambril (Gambril credits the above drill with Gunnar Larsson's 1972 world record in the 200m individual medley and 1972 Olympic gold medals in the 200m and 400m IM).