Top Stories From 2007 Publication Cycle of Swimming World

PHOENIX, Arizona, December 24. TODAY, we check back to the May issue of Swimming World as J.R. Rosania provided some dryside training specific to the breaststroke.

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DRYSIDE TRAINING: INDIVIDUAL MEDLEY EXERCISES: BREASTSTROKE, by J.R. Rosania

The beauty of the exercises in this series of articles, which were designed for each of the four strokes, is that they can be done poolside, on the road or in the gym. Very little equipment is necessary. Each set of exercises is designed for a specific stroke of the IM. Developing stroke-specific strength will enable you to get more distance and efficiency from each stroke.

Here, we are working the breaststroke muscles in a stroke-specific exercise routine. Two major components in breaststroke are the pushoff from the wall into a streamline and the pullout portion of the stroke. These two movements create speed off the walls and distance per stroke and turnover.

These exercises should be performed with a medicine ball that is six to eight pounds, and a medium-tension rubber tube. Each movement can be done three times a week for 15 reps and two to three sets.

It’s best to perform these exercises after swim practice or on nonswim days. After several weeks, you should recognize more power off the walls and into a streamline position as well as more power in your underwater pullouts.

This is the third in a series of dryland exercises for each stroke of the individual medley. In March, we covered butterfly, followed by backstroke in April. This month’s focus: breaststroke.

EXERCISE #1 | TUBE BREASTSTROKE MOVEMENT
With a partner, or by attaching the tubing to something stable, bend over into a breaststroke body position and begin the stroke movement. Back up or move forward to adjust the amount of resistance you need. Repeat for 15 reps.

EXERCISE #2 | MEDICINE BALL THROWDOWN
Using a medicine ball that is six to eight pounds, begin with the ball overhead and your arms fully extended. Move the ball in a downward position toward your feet. Get your palms on top of the ball and continue to throw the ball to the ground. Finish the movement with your arms fully extended. Catch the ball on the rebound, and raise it back over your head to the starting position.

EXERCISE #3 | MEDICINE BALL STREAMLINE JUMP SQUAT
Using a medicine ball that is six to eight pounds, begin in a squatting position and hold the medicine ball in front of you. Start an upward motion and explode off the ground, raising the medicine ball to a straight-arm, streamline position. Land, return to the squat position, and repeat.

J.R. Rosania, B.S., Exercise Science, CSCS, is one of the nation’s top performance enhancement coaches. Check out Rosania’s programs at www.jrironbody.com. Marcie Herzog and Neil Thompson swim for Brophy East Masters in Phoenix, Ariz.

PHOTOS BY MICHAEL ARON; DEMONSTRATED BY MARCIE HERZOG AND NEIL THOMSON

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