{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bobs",
      "kind": "common"
    },
    {
      "text": "Bobbing Drill",
      "kind": "common"
    },
    {
      "text": "Rhythmic Bobbing",
      "kind": "common"
    },
    {
      "text": "Bobbing Exhale Drill",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "conditioning"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2482"
  },
  "id": "oec:rhythmic-bobbing-drill",
  "instructions": {
    "setup": [
      "Stand in chest-deep water with your feet flat on the bottom of the pool.",
      "Lightly hold the pool edge or place your hands comfortably at your sides for balance."
    ],
    "steps": [
      "Take a comfortable breath in through your mouth above the surface.",
      "Bend your knees to submerge your head fully underwater.",
      "Exhale continuously and steadily through your nose and mouth, blowing a steady stream of bubbles.",
      "Push off the pool floor to rise back up until your mouth clears the water.",
      "Inhale immediately as your head breaks the surface and descend without pausing."
    ],
    "breathing": "Inhale exclusively above water through your mouth, and exhale completely and continuously through your nose or mouth while submerged.",
    "cues": [
      "Exhale under, inhale over",
      "Blow steady bubbles",
      "Keep the rhythm smooth and relaxed"
    ],
    "common_faults": [
      {
        "fault": "Holding your breath underwater instead of exhaling continuously.",
        "correction": "Hum or blow bubbles the entire time your face is submerged so you are ready to inhale the instant you surface."
      },
      {
        "fault": "Wiping water from the face or pausing at the surface between repetitions.",
        "correction": "Maintain a continuous, relaxed rhythm and transition immediately from inhaling to submerging."
      },
      {
        "fault": "Attempting to exhale after surfacing.",
        "correction": "Ensure all air is emptied underwater so your time at the surface is dedicated solely to a quick inhale."
      }
    ],
    "safety": {
      "precautions": [
        "Perform only in shallow water where you can easily stand with your head above the surface.",
        "Stop immediately if you feel dizzy, lightheaded, or panicked."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Rhythmic Bobbing Drill",
  "previous_ids": [
    "oec:bobbing-exhale-drill"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bobbing Exhale Drill",
        "url": "https://wger.de/en/exercise/2482/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:recovery-bobbing"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A foundational swimming breathing drill where you submerge to exhale continuously underwater and surface to inhale rhythmically."
}