PHOENIX, Arizona, May 10. OLYMPIC Trials qualifier Daren Brubaker demonstrates an aggressive all arms role climb. This exercise is a great way to develop arm and upper body strengthen in sprinters.

Video provided by Swimming World Magazine premiere strength training expert JR Rosania, of JR HealthPlex.

SANTA CLARA, California, May 9. BETTER your butterfly stroke with this dryland tip from Dr. G. John Mullen.

Purpose: Thoracic extension and hyperextension are prominent features of elite butterfly swimmers. As an elite butterflyer breathes, they often hyperextend their thoracic spine, which decreases frontal drag.

Directions: Simply put a double tennis ball on the thoraci

FORT LAUDERDALE,Florida May 9. THE Head Coach of the University of Michigan, Mike Bottom, along with his assistant, Rick Bishop, will be the featured clinicians of ASCA's Level 2 Stroke School at the 2013 ASCA World Clinic in New Orleans, Louisiana. Coach Bottom, known world-wide for his innovative coaching technique and attention to detail, is fresh off an NCAA Men's Division I Sw

SANTA CLARA, California, May 3. EVERY stroke has some element of core strength required for optimal performance, and today's dryland tip will mostly help freestylers, butterflyers and backstrokers, but breaststrokers can join in the fun as well!

Purpose: Maintaining a stable core during free and back while raising one leg behind them is essential for swimming. Moreover, a swimm

SANTA CLARA, California, April 26. THE butterfly stroke requires strong core strength to keep the hips active and the body moving forward. G. John Mullen of the Center for Optimal Restoration provides us with the Paralyzed Dog, a unique dryland exercise that works the muscles needed to become a better butterflyer.

Purpose: Butterfly requires core stability in the anterior saggital p

PHOENIX, Arizona, April 25. PREMIERE strength expert JR Rosania, of JR HealthPlex, has high school Jr National team and Olympic trials qualifier Victoria Toris demonstrate the correct form when performing box jumps. This dryland exercise is frequently used for explosive leg power.

PHOENIX, Arizona, April 18. OLYMPIC Trials qualifier Daren Brubaker performs a series of exercises constructed by Swimming World Magazine premiere strength expert JR Rosania, of JR HealthPlex.

Brubaker starts with chain rotations for core strength, then moves on to explosive bosu bounce push-ups to increase upper body power, and ends the series with seated start box jumps. These exe

SANTA CLARA, California, April 18. TODAY'S dryland tip features Dr. G. John Mullen with a quick way to help alleviate swimmer's posture, with just a tennis ball!

Purpose: Many swimmers have the stereotypical swimmer's posture, which included rounded shoulders. This position can increase pressure and cause irritation of the rotator cuff muscles. This mobilization can i

By Dr. G. John Mullen, DPT, CSCS of Swimming Science and Center of Optimal Restoration , Creator of Swimmer's Shoulder System, Swimmi

SANTA CLARA, California, April 15. TODAY'S dryland tip features Chris Barber, strength coach at the Center for Optimal Restoration, demonstrating how a Swiss Ball can help increase hamstring and gluteal strength, critical for developing a strong breaststroke kick!

Purpose: During breast, keeping the hips forward (out of excessive hip flexion) as the knees bend is essential. Als

PHOENIX, Arizona, April 12. IN the above video, Olympic Trials qualifier and high school swimmer Victoria Toris is performing a streamline flutter kick. The hips are suspended using a TRX strap and the upper body is slightly elevated. This allows for freedom for the body to flex and bend to create the fish whip effect. Add weight to the midsection to increase difficulty.

Video courtesy o

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PHOENIX, Arizona, April 10. PREMIERE Swimming World Magazine fitness expert JR Rosania

PHOENIX, Arizona, April 10. PALO Alto Stanford Aquatics coach Dana Kirk talked to Swimming World TV about her second annual Women in Coaching Clinic in between sessions at the 2013 Far Western Championships.



The clinic, running April 12-13 at Stanford University, has open registration for coaches of all levels. He

SANTA CLARA, California, April 4. Dr. G. John Mullen is back this week with a focus on breathing. While most dryland tips feature specific muscle movements to gain strength, breathing technique sometimes is lost in the translation.

This exercise today helps swimmers fight off muscle fatigue from the simple act of breathing.



Purpose: Inspiratory muscle fatigue is believed to

PHOENIX, Arizona, April 2. WANT fast, explosive starts? Dryland work is key to developing strength and speed in the water, especially when races come down to tenths and hundredths of a second.

In the above video, JR Rosania of JR Health Plex has a client demonstrate an explosive TRX suspension cable based exercise. Doing repetitions of this exercise, in addition to your normal strength

PHOENIX, Arizona, April 1. PREMIERE strength and fitness expert JR Rosania, of JR Health Plex, spent the afternoon demonstrating several dryland exercises at the Phoenix Swim Club.

Using free weights and a stability ball, JR talks through a series of exercises (demonstrated by Maureen Rankin), including chest and overhead presses and alternate leg raises. Doing the exercises together wil

OAK BROOK, Illinois, March 26. MAKE your plans now to attend the Central States Swim Clinic at the Oak Brook Marriott in Oak Brook, IL on May 18-19! The pre-registration deadline is May 6.

In order to receive special clinic hotel rates, reservations must be made by May 6. Call (630) 573-8555 to do so.

The lineup includes:
Gregg Troy: Olympic Coach '12, '08 & '96

PALO ALTO, California, March 25. THE 2013 Women in Coaching Clinic, held at Stanford University, has opened registration and announced the headlining speakers for the spring clinic. Headlining the 2013 clinic will be Rachel Stratton-Mills of Asphalt Green Unified Aquatics (AGUA). The clinic runs April 12-13, 2013.

PHOENIX, Arizona, March 19. SWIMMING World Magazine's premiere strength training expert JR Rosania brings us several stability ball exercises to engage a swimmer's lower back, hips and glutes.

Balancing on the stability ball, Scottsdale Aquatic Club coach Laural Hill mimicks the four swimming strokes with her arms. Athletes can increase or decrease the weight they use when

SANTA CLARA, California, March 13. The BOSU Ball has become popular around the world because it can be used in many ways to strengthen and tone various muscle groups, and today's dryland exercise -- the BOSU Tilt -- works nearly every muscle group.

Last week, we brought you the BOSU push-up,

PHOENIX, Arizona, March 12. WHETHER you are a world-class breaststroker or struggle through the stroke during an individual medley race, you know how important leg strength is for proper breaststroke technique.

Renowned trainer J.R. Rosania presents a great exercise for building leg strength for breaststroke with the dumbbell squat. Less stressful on the knees than traditional squats, the

By G. John Mullen of Swimming Science and Center of Optimal Restoration, Creator of Swimmer's Shoulder System, Swimming Science Research Review Swimming World correspondent

SANTA CLARA, California, March 12. THE last installment of this series bro

SANTA CLARA, California, March 5. YOU have probably seen the BOSU ball lying around at your gym, weight room or fitness center, but never really knew exactly how it could help you be a better swimmer. Today's dryland tip shows you one way the BOSU (Both Sides Utilized) ball can get you stronger.

BOSU balls can help you finely enhance stability by adding instability to your exercise. T

What:
Advanced Breaststroke school (5/5/13) 
& Level 3 School (5/4/13)
featuring Guy Edson (ASCA) & Dave Salo (University of Southern California/Trojan Swim Club)

Where:

By G. John Mullen of Swimming Science and Center of Optimal Restoration, Creator of Swimmer's Shoulder System, Swimming Science Research Review, Swimming World correspondent

SANTA CLARA, California, February 26. SLEEP deprivation occurs in all mod

PHOENIX, Arizona, February 25. ELITE strength trainer and regular Swimming World Magazine contributor JR Rosania, of JR HealthPlex, is back today with a breaststroke strengthening exercise.

Top Arizona high school swimmer Jamie Bryan demonstrates the exercise, which uses a weighted cable system and softballs used as a substitute for paddles. Bryan mimics the breaststroke pull mot

SANTA CLARA, California, February 21. HERE's another fun partner exercise from Dr. G. John Mullen. This dryland tip requires a partner, and helps swimmers keep a stable, activated core while stabilizing your shoulders.

It's a bit of a competition as well, as your partner intentionally tries to pull you in the wrong direction.



Purpose: Integrating core stability wi

PHOENIX, Arizona, February 19. JR Rosania, Swimming World Magazine's go-to guy for all things strength, is back today with three exercises to improve kicking power and tighten up streamlines.

Olympic trials sprint freestyle qualifier Darren Brubaker demonstrates the exercises, done in a quick succession. He starts with a supine flutter kick done with med ball chest presses. Next, he

SANTA CLARA, California, February 14. HAPPY Valentine's Day! Dr. G. John Mullen has a special dryland tip gift for you today that forces you to keep your core stable while using your hamstrings.

This exercise requires a partner, so make sure you find someone willing to help!



Purpose: The hands over head curl-up with partner pulls is a sagittal plane stability exercise w