{"id":28100,"date":"2011-09-22T14:25:53","date_gmt":"2011-09-22T19:25:53","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/09\/dryland-tip-rotational-jumps-monkey-throws\/"},"modified":"2014-07-28T23:44:45","modified_gmt":"2014-07-29T06:44:45","slug":"dryland-tip-rotational-jumps-monkey-throws","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-rotational-jumps-monkey-throws\/","title":{"rendered":"Dryland Tip: Rotational Jumps, Monkey Throws"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

SANTA CLARA, California, September 22. G. John Mullen, one of Swimming World's<\/i> dryland correspondents, is back with another dryland training tip video today. This video focuses on Rotational Jumps<\/i> and Monkey Throws<\/i>, which help tighten shoulder and hip rotation.<\/p>\n

Purpose:<\/b> The rotational jump progression can be utilized to improve rotational speed. It forces simultaneous shoulder and hip rotation as seen in freestyle or backstroke. As progressed, the athlete can decrease the amount of rotation and include a medicine ball for added resistance. Decreasing rotational amount will mimic sprint swimming, as elite swimmers rotate less during sprints. <\/p>\n

Directions:<\/b> Start with your knees slightly bent and jump along an axis, having your hips and shoulders stay in one plane of motion. As you become more comfortable, increase your speed. Monkey Throws are the progression of rotational jumps and involves a medicine ball. While the athlete is performing rotational jumps, have them throw a medicine ball to the floor. Catch the ball, then repeat with the opposite arm. This will activate the shoulder extensors, similar to an arm pull.<\/p>\n