Dryside Training by Commit Swimming: For Faster Starts and Turns


Introducing Dryside Training!  Dryland exercises specifically designed to help swimmers and other aquatics athletes improve their performance in the water.

Let’s look at leg strengthening exercises that will help produce more leg power, which converts into more speed coming off the blocks in our starts and off the wall in our turns.  This speed then carries into your pace and tempo.  It’s like getting a head start against your opponent or the clock.

Here are four great leg exercises that, if done twice a week, will increase your start speed and power off each turn.  Complete each exercise for three sets of 10 to 12 repetitions.  Try to progress the resistance weekly for four to six weeks.

Discontinue exercises one to two weeks away from your major competition. 






Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.

JR Rosania-trainer-dryside-training









J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines. Check out Rosania’s website at www.jrhealthplex.net.


Noriko Inada-swimmer-athlete-dryside-training








Noriko Inada, 39, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34 and 35-39 age groups.