PHOENIX, Arizona, December 26. FEELING sluggish after the holidays? JR Rosania, Swimming World Magazine's chief fitness trainer and longtime contributor, sent us a video clip demonstrating the "Fast Hands, Fast Feet" drill. This exercise is useful for sprinters, who look to maximize their fast-twitch muscle fibers' capabilities.


The clip first shows the "Fast Hands" part of the exercise, using elevation and side-to-side jumping push-ups. Then the clip shows the "Fast Feet," in which a swimmer jumps side to side while attached to a stretch cord.