Table 5.

Figure 4a– 4i, Exercise 3. Prone Trunk Stability Progression

Phase I – BOSU® (Round) Toe Touch Swimmers The athlete begins in a prone position with her abdomen centered on the round side of the BOSU® and her arms overhead and legs extended. The athlete reaches back with one arm to touch opposite foot and returns to the outstretched superman position.
Phase II – BOSU® (Round) Swimmers with Partner Perturbations The athlete begins in prone position with abdomen centered on the round side of the BOSU® and with her arms overhead and legs extended. The movement is initiated by elevating the opposite arm and leg and held for three seconds. A partner will offer random perturbations by stepping on different sides of the BOSU® during the exercise.
Phase III – Prone Bridge (Elbows and Knees) Hip Extension Opposed Shoulder Flexion The athlete begins in prone position with her elbows flexed and balanced on an Airex pad and knees on the ground. The movement is initiated by elevating the opposite arm and leg and held for a single count and finished by returning to the original position.
Phase IV – Prone Bridge (Elbows and Toes) Hip Extension The athlete begins in prone position with elbows flexed and balanced on an Airex pad and toes on the ground. The movement is initiated by elevating the each leg individually and held for a single count and finished by returning to the original position.
Phase V – Prone Bridge (Elbows and Toes) Hip Extension Opposite Shoulder Flexion The athlete begins in prone position with elbows flexed and balanced on an Airex pad and toes on the ground. The movement is initiated by elevating the opposite arm and leg and held for a single count and finished by returning to the original position.