PHOENIX, Arizona, October 22. JR Rosania, of JR HealthPlex, has high school sensation Victoria Toris demonstrate a freestyle exercise. Toris alternates pushing with one hand on a "Jammer" machine while pulling with the other on a resistance tube band.

This exercise builds swimmers' stroke power during the freestyle pull and recovery. Rosania recommends athletes perform three sets of 10 pulls for four weeks leading up to a taper meet, and then discontinue while on taper.


JR Rosania is a monthly contributor to Swimming World Magazine. His "Dryside Training" column provides swimmers with dryland training tips to improve their strength and performance in the pool. Subscribe here!