{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Freestyle Stroke and Roll",
      "kind": "common"
    },
    {
      "text": "Front-to-Back Roll Drill",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "synergist"
      },
      {
        "muscle": "deltoid",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension",
          "adduction",
          "internal-rotation"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "cardio",
      "mobility"
    ],
    "movement_patterns": [
      "swim",
      "rotation"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2485"
  },
  "id": "oec:stroke-and-roll-drill",
  "instructions": {
    "setup": [
      "Position yourself at the pool wall in a streamlined push-off stance."
    ],
    "steps": [
      "Push off the wall into a streamlined prone glide and begin a steady flutter kick.",
      "Take two to three continuous freestyle arm strokes.",
      "As you finish a stroke, initiate a continuous full-body rotation from the hips and core to roll 180 degrees onto your back.",
      "Float and kick on your back for two to three calm breaths while keeping your hips high and spine aligned.",
      "Rotate smoothly back onto your stomach using your core and immediately resume freestyle stroking.",
      "Repeat the sequence across the pool, rolling alternately to each side."
    ],
    "breathing": "Exhale steadily in the water during prone strokes, and take calm, full inhalations while floating on your back.",
    "cues": [
      "Rotate like a log from the hips, not just the neck.",
      "Keep kicking continuously through the turn.",
      "Press your chest gently down on your back to keep hips high."
    ],
    "common_faults": [
      {
        "fault": "Lifting the head out of the water to initiate the roll.",
        "correction": "Keep the head aligned with the spine and drive the rotation through the torso and hips."
      },
      {
        "fault": "Stopping the flutter kick during the transition onto the back.",
        "correction": "Maintain a gentle, steady kick throughout the entire roll to prevent the legs and hips from sinking."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure familiarity with basic water safety and back-floating comfort before attempting in deep water."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance"
        ],
        "optional": [
          "duration",
          "rpe",
          "heart-rate"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "rpe",
          "heart-rate"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Stroke-and-Roll 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: Stroke-and-Roll Drill",
        "url": "https://wger.de/en/exercise/2485/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:freestyle-swimming"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A swimming technique drill alternating between freestyle strokes and rolling onto the back to practice integrated full-body longitudinal rotation and relaxed breathing."
}