Swimming World Presents “Dryside Training: Stroke Strength Series – Backstroke”

Dryside Training: Stroke Strength Series – Backstroke

By J.R. Rosania

This is the second of a four-part series that will focus on stroke-specific exercises designed to help strengthen the proper muscles for each stroke. By acquiring more strength, you will be able to deliver more power and speed in the pool!

Continuing with the IM order (which first appeared in February with butterfly)…this month’s article features backstroke. This stroke is unique in that it is the only stroke in which the swimmer is facing upward in regard to body position.

Having a strong core and lower back is essential in enabling the swimmer to hold a good bodyline in the water. The exercises shown here are specifically designed for proper body posture and power forms for kicking.

dryside training meet the trainer JR Rosania

To access the full dryside training set for backstroke strength,
Check out the March issue of Swimming World Magazine- Available Now!

[ PHOTO BY PETER H. BICK ]

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FEATURES

016 CATCH CAL IF YOU CAN!
by Dan D’Addona
With all their firepower and depth, Cal’s Golden Bears will be extremely difficult to catch at this year’s men’s Division I NCAAs.

020 MAY THE FOURTH BE WITH YOU
by Dan D’Addona
That’s what Stanford’s swimmers could be saying to each other, as the Cardinal appear to have what it takes to win their fourth straight women’s NCAA championship!

023 THE BEST OF BOTH WORLDS
by David Rieder
Swedish swimmer Louise Hansson never envisioned herself swimming in college in the United States. But as she prepares for this month’s women’s NCAAs, the University of Southern California senior says that moving to the U.S. was the best thing she’s ever done.

026 TAKEOFF TO TOKYO: “WE WILL SMASH THEM LIKE GUITARS”
by John Lohn
Before the men’s 400 freestyle relay at the 2000 Olympics in Sydney, American Gary Hall Jr. proclaimed the United States would “smash (the Australians) like guitars.” However, the Aussies won the race by 19-hundredths of a second, ending the U.S. streak of seven straight Olympic gold medals in the event—and 15 straight victories, counting the World Championships! In the latest installment of our “Takeoff to Tokyo” series, we venture back 20 years to what has become known as the Air-Guitar Race.

030 UPON FURTHER REVIEW…
by Andy Ross
The battle for supremacy for this year’s NCAA Division II and Division III swimming and diving titles might not be such a foregone conclusion as in previous years when Queens dominated D-II, Emory controlled women’s D-III and Denison was the talk of men’s D-III.

COACHING

010 LESSONS WITH THE LEGENDS: CECIL COLWIN
by Michael J. Stott

014 SWIMMING TECHNIQUE CONCEPTS: TECHNIQUE SIMILARITIES ACROSS THE FOUR COMPETITIVE STROKES
by Rod Havriluk
Although there are obvious differences in technique elements across all four competitive strokes, there are many similarities. Knowing about the similarities can help swimmers better understand specific movements and, consequently, make technique improvements more quickly.

040 Q&A WITH COACH BILLY DOUGHTY
by Michael J. Stott

043 HOW THEY TRAIN LUCA URLANDO
by Michael J. Stott

TRAINING

013 DRYSIDE TRAINING: STROKE STRENGTH SERIES—BACKSTROKE
by J.R. Rosania

JUNIOR SWIMMER

045 UP & COMERS: JACE LLOYD
by Shoshanna Rutemiller

COLUMNS & SPECIAL SECTIONS

008 A VOICE FOR THE SPORT 009 BEYOND THE YARDS

019 THE OFFICIAL WORD

032 2020 SWIM CAMP DIRECTORY 044 HASTY HIGH POINTERS

046 GUTTERTALK

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Swimming World Presents “Dryside Training: Stroke Strength Series – Backstroke”

Dryside Training: Stroke Strength Series – Backstroke

Get Swimming World Magazine and Swimming World Biweekly FREE When You Become A Member of the International Swimming Hall of Fame

Want More? Subscribe With This Special 2-Year Offer!

New! 1-Year Digital Only Subscription for just $39.95 Order Now!

Get Swimming World Magazine and Swimming World Biweekly FREE When You
Become A Member of the International Swimming Hall of Fame