{"id":424722,"date":"2020-03-27T06:35:13","date_gmt":"2020-03-27T13:35:13","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=424722"},"modified":"2020-08-20T15:33:33","modified_gmt":"2020-08-20T22:33:33","slug":"dryside-training-by-commit-swimming-fast-starts-and-turns","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-fast-starts-and-turns\/","title":{"rendered":"Dryside Training by Commit Swimming: For Faster Starts and Turns"},"content":{"rendered":"

Introducing Dryside Training!\u00a0 Dryland exercises specifically designed to help swimmers and other aquatics athletes improve their performance in the water.<\/em><\/p>\n

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.\u00a0 This speed then carries into your pace and tempo.\u00a0 It’s like getting a head start against your opponent or the clock. <\/span><\/p>\n

Here are four great leg exercises that, if done twice a week, will increase your start speed and power off each turn.\u00a0 Complete each exercise for three sets of 10 to 12 repetitions.\u00a0 Try to progress the resistance weekly for four to six weeks.<\/p>\n

Discontinue exercises one to two weeks away from your major competition.\u00a0<\/span><\/p>\n

 <\/p>\n

\"exercise-one-step-up-with-shoulder-press\"<\/p>\n

\"exercise-two-box-jump\"<\/p>\n

\"exercise-three-trx-squat-jump\"<\/p>\n

\"exercise-four-dumbbell-squt-jump\"<\/p>\n

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.<\/p>\n

\"JR<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

MEET T<\/b>HE TRAINER<\/b><\/p>\n

 <\/p>\n

J.R. Rosania, B.S., exercise science, is one of the nation\u2019s 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\u2019s fitness trainer and was named one of \u201cAmerica\u2019s Top Trainers\u201d by Men\u2019s Journal and Vogue magazines. Check out Rosania\u2019s website at www.jrhealthplex.net.<\/span><\/i><\/p>\n

 <\/p>\n

\"Noriko<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

MEET THE ATHLETE<\/b><\/p>\n

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\u2019s 25-29, 30-34 and 35-39 age groups.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Introducing Dryside Training!\u00a0 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<\/p>\n","protected":false},"author":5440,"featured_media":424737,"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":[122310,9],"tags":[54514,62850,45256,42807,40843,3902,26509],"class_list":["post-424722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dryside-training","category-masters","tag-commit-swimming","tag-commit-swimming-news","tag-dryland-exercises","tag-dryland-training","tag-jr-rosania","tag-noriko-inada","tag-strength-training"],"jetpack_publicize_connections":[],"yoast_head":"\r\nDryside 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