{"id":421150,"date":"2020-03-09T04:00:44","date_gmt":"2020-03-09T11:00:44","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=421150"},"modified":"2020-04-01T12:15:14","modified_gmt":"2020-04-01T19:15:14","slug":"swimming-world-presents-dryside-training-stroke-strength-series-backstroke","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-backstroke\/","title":{"rendered":"Swimming World Presents &#8220;Dryside Training: Stroke Strength Series &#8211; Backstroke&#8221;"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"color: #ff6600;\">Dryside Training: Stroke Strength Series &#8211; Backstroke<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #ff6600;\">By J.R. Rosania<\/span><\/p>\n<p>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!<\/p>\n<p>Continuing with the IM order (which first appeared in <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-february-2020-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\">February<\/a> with butterfly)&#8230;this month\u2019s 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.<\/p>\n<p>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.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"355978\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-exercise-equipment-series-dumbbells\/dryside-training-meet-the-trainer-jr-rosania\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" data-orig-size=\"429,200\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"dryside training meet the trainer JR Rosania\" data-image-description=\"&lt;p&gt;dryside training meet the trainer JR Rosania&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" class=\"alignnone size-full wp-image-355978\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" alt=\"dryside training meet the trainer JR Rosania\" width=\"429\" height=\"200\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg 429w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-280x131.jpg 280w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-300x140.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-150x70.jpg 150w\" sizes=\"auto, (max-width: 429px) 100vw, 429px\" \/><\/p>\n<p style=\"text-align: center;\"><strong>To access the full dryside training set for backstroke strength,<\/strong><br \/>\n<span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2020\/swimming-world-magazine-march-2020-issue-pdf-only\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Check out the March issue of Swimming World Magazine- Available Now!<\/strong><\/a><\/span><br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2020\/swimming-world-magazine-march-2020-issue-pdf-only\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><br \/>\n<\/strong><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"419580\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-magazine-presents-louise-hansson-on-the-cover-of-march-2020-issue\/swimming-world-march-2020-cover-louise-hansson\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson.jpg\" data-orig-size=\"800,1070\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Swimming World March 2020 Cover &#8211; Louise Hansson\" data-image-description=\"&lt;p&gt;Swimming World March 2020 Cover &#8211; Louise Hansson&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-766x1024.jpg\" class=\"aligncenter wp-image-419580 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson.jpg\" alt=\"Swimming World March 2020 Cover - Louise Hansson\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-150x201.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-374x500.jpg 374w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-March-2020-Cover-Louise-Hansson-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a>[ PHOTO BY PETER H. BICK ]<\/p>\n<h3 style=\"text-align: center;\">Get <em>Swimming World Magazine<\/em> and <em>Swimming World Biweekly<\/em> FREE When You<br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGfwbLD2OaI21g28efcR0DZZlQSOQ\"><span style=\"color: #0000ff;\">Become A Member of the International Swimming Hall of Fame<\/span><\/a><\/h3>\n<h3 style=\"text-align: center;\">Want More? <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGUtYR-CDVRKQExnpkyfZ9KA7lw2g\">Subscribe With This Special 2-Year Offer!<\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\">New! 1-Year Digital Only Subscription for just $39.95 <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNFABDX1wfngxBgFclk9e7ThsWDuyA\"><span style=\"color: #ff0000;\">Order Now<\/span>!<\/a><\/h3>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-march-2020-issue-print-edition\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue For Only $5.94<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\">FEATURES<\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>016 CATCH CAL IF YOU CAN!<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nWith all their firepower and depth, Cal\u2019s Golden Bears will be extremely difficult to catch at this year\u2019s men\u2019s Division I NCAAs.<\/p>\n<p><strong><span style=\"color: #ff6600;\">020 MAY THE FOURTH BE WITH YOU<\/span> <\/strong><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nThat\u2019s what Stanford\u2019s swimmers could be saying to each other, as the Cardinal appear to have what it takes to win their fourth straight women\u2019s NCAA championship!<\/p>\n<p><span style=\"color: #ff6600;\"><strong>023 THE BEST OF BOTH WORLDS<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nSwedish swimmer Louise Hansson never envisioned herself swimming in college in the United States. But as she prepares for this month\u2019s women\u2019s NCAAs, the University of Southern California senior says that moving to the U.S. was the best thing she\u2019s ever done.<\/p>\n<p><span style=\"color: #ff6600;\"><strong>026 TAKEOFF TO TOKYO: \u201cWE WILL SMASH THEM LIKE GUITARS\u201d<\/strong><\/span><br \/>\n<strong>by John Lohn<\/strong><br \/>\nBefore the men\u2019s 400 freestyle relay at the 2000 Olympics in Sydney, American Gary Hall Jr. proclaimed the United States would \u201csmash (the Australians) like guitars.\u201d 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\u2014and 15 straight victories, counting the World Championships! In the latest installment of our \u201cTakeoff to Tokyo\u201d series, we venture back 20 years to what has become known as the Air-Guitar Race.<\/p>\n<p><strong><span style=\"color: #ff6600;\">030 UPON FURTHER REVIEW&#8230;<\/span><br \/>\nby Andy Ross<\/strong><br \/>\nThe battle for supremacy for this year\u2019s 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\u2019s D-III and Denison was the talk of men\u2019s D-III.<\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #ff6600;\"><strong>010 LESSONS WITH THE LEGENDS: CECIL COLWIN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #ff6600;\"><strong>014 SWIMMING TECHNIQUE CONCEPTS: TECHNIQUE SIMILARITIES ACROSS THE FOUR COMPETITIVE STROKES<\/strong><\/span><br \/>\n<strong>by Rod Havriluk<\/strong><br \/>\nAlthough 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.<\/p>\n<p><span style=\"color: #ff6600;\"><strong>040 Q&amp;A WITH COACH BILLY DOUGHTY<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><strong><span style=\"color: #ff6600;\">043 HOW THEY TRAIN LUCA URLANDO<\/span> <\/strong><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #ff6600;\"><strong>013 DRYSIDE TRAINING: STROKE STRENGTH SERIES\u2014BACKSTROKE<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><strong><span style=\"color: #ff6600;\">045 UP &amp; COMERS: JACE LLOYD<\/span> <\/strong><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS &amp; SPECIAL SECTIONS<\/p>\n<p><span style=\"color: #ff6600;\"><strong>008 A VOICE FOR THE SPORT 009 BEYOND THE YARDS<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>019 THE OFFICIAL WORD<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>032 2020 SWIM CAMP DIRECTORY 044 HASTY HIGH POINTERS<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>046 GUTTERTALK<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryside Training: Stroke Strength Series &#8211; 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<\/p>\n","protected":false},"author":5977,"featured_media":421144,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,16],"tags":[74795,43219,3902,54417,121760],"class_list":["post-421150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dryside-training","tag-j-r-rosania","tag-noriko-inada","tag-swimming-world-magazine","tag-swimming-world-march-2020"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swimming World Presents &quot;Dryside Training: Stroke Strength Series - Backstroke&quot; - Swimming World<\/title>\r\n<meta name=\"description\" content=\"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. 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